A Word From Jackie

Happy February 2025! Many of you have been training very diligently and consistently and, as a result, experiencing amazing results—congratulations—keep up the fantastic work! This month’s newsletter includes an excellent article on “Seeking Fitness Solutions for Physical Limitations.”  We all have limitations and finding viable “workarounds” for those limitations allowing our fitness levels to progress is essential to lifelong successful outcomes. Please take a moment to enjoy this article.

Also, a reminder that Marci Steiner, R.D., will be presenting our “Weight Management and Physical Activity” workshop on Saturday, February 22nd, from noon-1PM. The cost is $25/person and is open to the general public. Marci is a consummate professional registered dietician and nutrition professor at Metropolitan State University, and we love having her present solid, cutting-edge nutrition workshops which are always fun and interactive. You will walk out with excellent information regarding what a healthy weight is, how weight is assessed, energy balance, physical activity, and lifestyle applications for weight management. As we draw closer to the date, you will be able to book on Vagaro or you may pay by check or in case and the registration form is in the changing room at the studio. Please plan on joining us!

This month’s exercise video features a “Kneeling Overhead Press” exercise performed from a landmine fitness tool. I love this exercise for clients with shoulder limitations due to the joint angle at the shoulder joint, which is somewhat protective but still strengthens the anterior and medial deltoid, and because it is performed kneeling which requires significant nose to knees core engagement.

I use a 20lb. barbell inserted in the sleeve and, depending upon the specific client, begin either with just the bar, or add additional plates progressing accordingly. 

Set up the landmine and barbell with the desired plate load, have a solid cushion for kneeling such as an Airex pad to protect the knees (i.e., never kneel on hard surfaces such as tile or concrete without padding). Kneel down close to the barbell, lift the barbell up with both of the hands on the end closest to your body and cup one hand on the very end to prevent coming into direct contact between the barbell and your face. 

Begin with both of the palms gripping the barbell end, and the hands in front of the chest, then engaging the anterior and medial deltoid (i.e., front, and lateral side of the shoulder), press the barbell upward diagonally until the arms are fully extended at the elbow joint and then return to the beginning possible in front of the chest.  Perform 1-3 sets of 8-12 repetitions on 2-3 non-consecutive days/week. *If you do have shoulder limitations, begin with light load to ensure you are able to perform this exercise without pain, clicking or popping at the shoulder—this exercise is not for everyone also due to the significant stability requirement in the kneeling position. Consequently, always consult your physician prior to performing if you are uncertain of your current shoulder status.

I am providing you with an article regarding “Buy or Bye—Green Powders” by Matthew Kadey rather than a recipe this month. Good guidance regarding the green powder explosion! Also, I would love to have you submit healthy recipes that you love to share with our LWF community. Please send those to me at jackie@lakewoodfitness.com rather than a text! Thanks so much!

Calendar at a Glance includes the nutrition workshop information as well as a reminder that we are closed on Monday the 17th for President’s Day. All other classes and sessions remain the same.

Thank you as always for your continued support, referrals and valuable input and have a wonderful February 2025! And please take a moment if you are pleased with your experience at Lakewood Fitness and submit a review on our Google Business page, just CLICK HERE.

Cheers,
Jackie

Calendar at a Glance - February

Monday, February 17th
Studio closed for President's Day
Saturday, February 22nd
“Weight Management and Physical Activity” Workshop
Noon-1PM - $25/per person; open to the general public

Seeking Fitness Solutions for Physical Limitations

By: Jackie Wright, Owner/Manager Lakewood Fitness

We all have physical limitations. Obviously, some far more serious and challenging than others, but the reality is that every body has its limits. And this does not mean that we should not strive for fitness success, but simply to recognize our limitations and move forward. The spectrum of physical capabilities and limitations of our clientele is broad; however, the common thread that connects all of them is that they pass through the threshold of this studio seeking fitness solutions for their physical limitations. Therefore, consider the following five fitness solutions addressing many physical limitations and then get moving. As always, prior to beginning any exercise program, please consult your physician.

FIVE FITNESS SOLUTIONS
1) It is about what you can do--not what you cannot. Consider a client recovering from knee replacement surgery currently in physical therapy--they may still be able to train the rest of their bodies while the physical therapist restores their knee mobility/stability preparing them to begin post-rehabilitation. Follow the holistic approach when healing from surgery or an injury and realize that there are parts of your body that are generally doing just fine. Obtain a referral from your physician and physical therapist choosing that ideal trainer to work on the rest of your body while completing rehabilitation.

2) If you are feeling too old or too tired—no problem! You are never too old to exercise. There are excellent exercise programs designed for the elderly enabling them to continue performing activities of daily living (i.e., ADL) and remaining independent. Too tired, well one of the best remedies for tiredness, in most cases, is to exercise. Often that tired sensation is due to emotional stress and exercising is one of the best methods of stress reduction.  

3) Serious physiological illness—while this is a little more challenging to address, even those recovering from treatment or still in treatment may be able to benefit from an exercise program. With your physician’s blessing and the assistance of experienced trainers/coaches trained to work specifically with those limitations, you may find the energy you did not know you possessed, strength that has been tucked away for a while and emotional support which is invaluable during recovery and beyond.

4) Structural limitations of the body such as the spinal or shoulder/elbow/wrist/hip/knee/ankle joints—these are common issues for many, due to surgery, injury, genetic predisposition or lack of use and the good news is that often these limitations may be improved. You may need the assistance of a physical therapist prior to working with an experienced trainer/coach trained to address your specific limitations; however, with meticulous form when performing exercises which strengthen, lengthen, and mobilize those areas of the body, and dozens of modifications for every exercise available, you may be able to perform tasks long forgotten.

5) Over or under weight—both of these issues may be positively impacted by exercise. So, no worries! If you believe you are over or under weight, ask your trainer/coach to perform a fitness assessment ascertaining what your body composition, girth measurements, etc., are currently, establishing a baseline and then creating realistic goals/objectives to help you achieve a healthier lifestyle. This should also include a well-designed healthy eating regimen as an exercise program without the dietary component is like Batman without Robin!

Buy or Bye: Greens Powders 

By: MATTHEW KADEY, MS, RD, compliments of IDEA®

Are greens powders and similar supplements worth the hype? Or are real fruits and veggies the better choice?
Since eating fruits and vegetables is known to promote good health, the various types of powdered greens, including the popular AG1, claim to do the same. And in a way that is much more convenient than chopping up a salad. In general, greens powders are produced by dehydrating various ingredients and then crushing them into a fine powder that can be mixed into liquids. Formulas vary by brand, but most contain greens like broccoli and barley grass, as well as fruits, mushrooms, herbal extracts, probiotics, vitamins and minerals. 

The Upside: These supplements can certainly help fill in some nutritional gaps in your diet, say for instance when you come up short in fruit or vegetable intake. Some brands will give you 100% or more of the daily recommendation for several important micronutrients including folate, zinc and magnesium, as well as probiotics that could benefit gut health. And with ingredients like medicinal mushrooms and herbal extracts, it’s very likely a greens powder will provide you with plant compounds that you’re not likely getting from your normal diet. Some of these may provide certain health benefits like increasing cognitive functioning. 

The Downside: There is scant research to support all the lofty health claims. No research has shown that people who use greens powders have better health outcomes than those who don’t. Because many brands are made with numerous ingredients, there is the real possibility that some of them, including mushrooms and prebiotics, will be supplied in amounts that are less than the research-supported dose required to have a positive impact on certain health measures. It’s hard to know if the probiotics that are being added are the ones that are going to benefit your particular microbiome and whether they’re provided at sufficient levels. They are also typically low in fiber, which is a bit surprising considering their veggie and fruit origins. Some people will experience the licensing effect where one good habit such as taking a greens powder justifies, perhaps subconsciously, a not-so-healthy act such as eating fewer vegetables or exercising less. And not all of them are pleasant to drink. 

The Verdict: They’re typically rich in micronutrients, and antioxidants too, which means the various guises of greens powders can help increase the nutritional quality of your diet in a convenient, easy way. But the sales pitch of these pricey supplements is not supported by robust science and they do not replace whole-food plants in your diet, which should be obvious but bears repeating. No amount of powdered spinach, licorice root or rosehip will make up for a lousy diet. If only it was that simple.

Matthew Kadey, MS, RD
Matthew Kadey, MS, RD, is a James Beard Award–winning food journalist, dietitian and author of the cookbook Rocket Fuel: Power-Packed Food for Sport + Adventure (VeloPress 2016). He has written for dozens of magazines, including Runner’s World, Men’s Health, Shape, Men’s Fitness and Muscle and Fitness.

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