Issue

8, December 2010

THE MONTHLY JOURNAL of THE

The resource for health, fitness, coaching,

physical education, & recreation
professionals.

Mature Health & Fitness
by Tammy Petersen

Youth Health & Fitness
by Cammy Dennis

Inclusive Fitness
by Jennifer Green

Nutrition 
by Kristen Puhlman

Mind Body
by Jim Starshak

Chronic Illnesses 
by Peggy Kraus

Training Guidelines & 
Programs
by Bethany Diamond

Across the Gamut
by James McPartland

Create a niche. KNOW. TRAIN. RETAIN.

FROM THE EDITOR
“T hey can conquer who believe
they can.”
Virgil, Roman epic poet
(70 BC ‐ 19 BC)
In the same light as the quote from
Virgil is the truism that your altitude
is determined by your attitude. In
the reverse, though a somewhat
trite and potentially misleading
statement often repeated by many
in the fitness business, is “use it or
lose it.” The choice is yours. It is also
your choice as to whether or not, as
a fitness professional, you devotedly
assist in paving the way for others
to achieve their potentials. To guide
you in your efforts to improve your‐
self and those you influence, this
month's journal touches upon strength training older adults,
“no child left on his/her behind,” working with those who have
experienced spinal cord injury, diabetic clients, 'covert'
approaches to tai chi, holiday eating, training in water for explo‐
sive movements and the power of visualization.
Enjoy reading and learning!
Be knowledgeable! Be successful!
Pete
Pete Bazzel
Editor‐in‐Chief
800.957.7348
Pete@AAHF.info
www.AAHF.info
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GAMUT, Issue 8, December 2010
 Back to Table of Contents

INSIDE THIS ISSUE

Weak at Strength Training? 3
Mature Health & Fitness article by Tammy Petersen, MSE

Educate, Motivate and Move! 5
Youth Health & Fitness article by Cammy Dennis, BS, CPT

A Protective Prescription for Individuals with Spinal Cord Injuries 7
Inclusive Fitness article by Jennifer Green, BS, MS

Holiday Eating 9
Nutrition article by Kristen Puhlman, RD, CPT, Spinning Certified

The Art of Covert Tai Chi 11
Mind Body article by Jim Starshak, MS, CPT, IDEA Elite PFT

Working with Clients who have Type 1 and Type 2 Diabetes 11 13
Chronic Illnesses article by Peggy Kraus, MA, RCEP, NET

Training in the Water 15
Training Guidelines & Programs article by Bethany Diamond, BS, CPT

Visualize to Actualize Your Success 17
Across the GAMUT article by James McPartland, BS

Ask the Experts 159 19

References 25

Health and Wellness Across the Gamut of LIFE! is published by the American Academy of Health and Fitness, LLC located in
Tonganoxie, Kansas 66086. Copyright 2010. 

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 Weak at Strength Training?

by Tammy Petersen, MSE, the Founder and Managing Partner for the American Academy of 
Health and Fitness (AAHF). She has written two books on adult fitness, SrFit™ and 
Functionally Fit™, and designed corresponding training programs.  Contact info

My husband, a geriatrician (a physician who special‐ sional, considering what is known about the benefits
izes in older adults) is the medical director for nurs‐ of strength training, can you argue otherwise? I
ing home communities. This association has can't. So, that got me thinking—as fitness profes‐
provided me with experiences in an area that I am sionals—isn't it criminal if we too are not providing
sure would otherwise have gone unvisited. The sin‐ all of our clients with a truly safe and effective
gle most important lesson I have learned is most peo‐ strength‐training program?
ple end up in the nursing home, not because they are
Most of us have a good understanding of what is
sick, but because they are WEAK. This intrigues me
needed to successfully train the average middle age
because, in most cases, this lack of strength is some‐
and younger adult, but fewer trainers understand
thing that could be avoided, or even corrected, if
the specifics of safe and effective strength training
effective strength training was better understood.
for the Baby Boomer and beyond client (age 47–
Once adults pass the physical prime of their teens 64+). Although the guidelines for older adults and
and 20's, they lose an average of 10 ounces of lean adults with chronic conditions are similar to those
body mass a year. This is mostly in the form of mus‐ for younger adults, there are key differences and
cle tissue. Few people actually lose 10 ounces of points to consider.
weight a year. Instead, most gain about a pound a
When working with a deconditioned client, a pri‐
year, so the loss of lean tissue is masked. Another way
mary goal is to build a solid base of strength. And, the
to look at this is the average person gains about 1
most dramatic initial improvements in strength are
pound and 10 ounces of body fat per year. It is a pro‐
realized when you use training methods that do not
cess that is more insidious and crippling than osteo‐
require great input from core stabilization muscles
porosis but one that few people notice until they
such as supported exercises with selectorized equip‐
realize it is getting difficult to climb the stairs or heft
ment. Why is this true? When the body calls on these
themselves off the sofa. This gradual loss of muscle
stabilizing muscles, the targeted muscle, or muscle
strength is the main reason aging adults eventually
group, is worked at roughly 60% of its capacity. So
have difficulty performing the tasks of daily living
you should initially begin with selectorized equip‐
and ultimately lose their independence. This phe‐
ment if available. The next best option would be
nomenon, called sarcopenia, is derived from Greek
using bands, dumbbells or barbells and a seated
words for “vanishing flesh,” and is NOT an inevitable
(supported) position on a stable surface such as a
consequence of aging. It is instead an inevitable con‐
weight bench. Unsupported exercises utilizing
sequence of disuse.
bands, balance balls, and dumbbells should be
Gary Reinl, an expert consultant for the long term reserved for more advanced programs or in circum‐
care industry and creator of a program called Free‐ stances where other equipment is not readily avail‐
dom Through Functionality, says what goes on in able.
most nursing homes enrages him because strength
Increasing lower body strength is the single most
training is mostly nonexistent. He feels it should be a
modifiable risk factor for fall prevention because of
CRIME (with legal penalties!) for a facility not to pro‐
the resulting improvement provided in the area of
vide every resident access to a safe and effective
balance.
strength‐training program. If you are fitness profes‐

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www.AAHF.info – News You Can Use 3 GAMUT, Issue 8, December 2010
 MATURE HEALTH & FITNESS
There is a lot of overlap between strength and bal‐
ance exercises. As a matter of fact, one exercise often
serves both purposes. Increasing strength in the
lower body will indirectly and simultaneously
improve balance as well. In addition, any lower‐body
strength exercise performed while standing can
directly improve balance at the same time. This is
true for unsupported strength exercises in general.
So, unsupported exercises should definitely be part
of your training for mature adults, following the ini‐
tial focus on building a base of strength through sup‐
ported exercise. (This is a good approach to
maintain balance for the aging Baby Boomer who
might otherwise be unreceptive to a “balance train‐
ing program” they might identify as appropriate for
someone much older.)
As you are well aware, two equally important factors
facilitate the strength building process. The first is
progressive resistance exercise to stress the muscles
and stimulate physiological adaptation. I often see
programs for older adults listed as “mild” or “light.”
While the program might seem mild or light to you,
what is important is that it challenges your client and
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fatigues the muscles being worked. If the program
does not fatigue the muscles and is not progressive,
it will not be successful. The second is sufficient
recovery time to permit tissue repair, building, and
protein overcompensation, leading to larger and
stronger muscles. If muscles are not given enough
time to rest, clients may develop overuse injuries
and/or muscles may breakdown rather than build
up. Strength training expert Wayne Westcott recom‐
mends that older adults allow 72‐96 hours for recov‐
ery before exercising the same muscle group again.
This is considerably different than the 48‐hour
guideline that is typically quoted as the industry
standard.
Here are minimum guidelines for mature adults who
are beginning a strength‐training program:
 One exercise for each major muscle group.
 Twice per week.
 One set of 8‐12 repetitions (six seconds per
rep). Frailer adults ‐ 15 reps per set.
 Increase weight load 1‐3 lbs. upon completing
12 repetitions with proper form (15 for frail).
The minimum recommendations are just that: the
minimum needed to maintain health and see fitness
benefits. If a person can exceed the minimum, he or
she can further improve personal fitness, improve
management of an existing disease or condition, and
reduce risk for health conditions and mortality.
Increasing the number of sets and including more
exercises and other advanced training options
should be the goal after an introductory program for
a mature client new to strength training.
Mature adults — if you UNDERSTAND them you can
successfully TRAIN them. And if you do successfully
train them, you will RETAIN them.
References
4 GAMUT, Issue 8, December 2010
 Educate, Motivate and Move!
by Cammy Dennis, BS, CPT (ACE and AFAA), Fitness Director for On Top of the World
Communities Inc., a 55‐plus adult community and The Ranch Fitness Center and Spa.
Only a short time ago studies on how physical activ‐
ity impacted brain function showed mixed results.
Today, however, there is no denying it; emerging
evidence from neuroscientists, educational experts
and brain research authors demonstrates that
exercise most definitely correlates with a wide
range of brain related benefits, including increased
opportunity for learning. This is great news for our
children. Kids love to move and need to learn. And,
we are finding that movement does create an opti‐
mal environment for learning.
Exercise increases heart rate and blood flow which
activates the brain differently from a sedentary
state. This brain activation improves attention and
reduces stress and anxiety. This is why a curricu‐
lum that includes exercise, in turn boosting atten‐
tion and reducing stress, is so very beneficial.
But what's actually going on inside the brain to
enhance learning? Dr. John Ratey, Associate Profes‐
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Contact info
sor of Psychiatry at Harvard Medical School and
author of Spark: The Revolutionary New Science of
Education and the Brain, states “Scientists are still
not entirely sure how exercise primes the brain for
learning. But, they have some good ideas.” Here are
some of these ideas:
 Movement increases blood flow to the brain;
this increased blood flow delivers oxygen and
glucose. Glucose is brain fuel; brain activity is
measured by glucose utilization. Increasing
activity will increase the oxygen and fuel the
brain needs to concentrate, comprehend and
learn.
 Physical activity increases neurotransmitters
(dopamine, serotonin, nor‐epinephrine).
These are related to mood regulation, attention
and generally better state of equilibrium. Exer‐
cise balances these chemicals, which enhances
the brain’s state for learning.
 Exercise prompts the brain to produce more of
a protein called BDNF (brain‐derived neu‐
rotrophic factor) which Ratey calls “Mental
Miracle‐Gro.” This protein encourages brain
cells to sprout synapses which are crucial to
forming the connections the brain needs to
learn.
Research also suggests that exercise plays a role in
nurogenesis, the production of new brain cells.
Ratey goes on to say that “It’s not the exercise itself
but the effect it has on the brain, it creates an opti‐
mal position for learning. Exercise doesn’t make
kids smarter but it can make them more ready to
learn.”
This link between exercise and learning is signifi‐
cant. With 30 percent of our nation’s youth classi‐
fied as overweight and mounting pressure to raise
5 GAMUT, Issue 8, December 2010
 YOUTH HEALTH & FITNESS
standardized test scores, the answer seems to be
staring us in the face! We should be adding physical
education programs, not reducing them. Bearing in
mind that physical education programs vary across
the nation, it is important to keep the focus of our
programs on healthy development. Quality physical
education programs should support sound well‐
ness principles, not just sports skills and drills.
After seventeen years of teaching youth fitness
programs in preschools and elementary schools, I
have witnessed first hand how movement supports
learning readiness. One of the most successful and
influential teachers I worked with was a kindergar‐
ten teacher with a masters degree in early child‐
hood education who had previously been a physical
education teacher. Her classroom was a dynamic
blend of movement and curriculum. There was an
ever‐present feeling of something exciting going
on. She taught me a lesson I will never forget: “If
kids sit for 5 minutes, they should move for 5 min‐
utes.” That lesson has served me well over the
many years that I have been involved with youth
fitness. was evident early on that kids love this concept.
In contrast, sedentary lifestyles do not support a
sound environment for the intellectual or physical
development of our children. Children who lead
sedentary lifestyles may not master essential gross
motor skills. (Gross motor skills are muscle related
activities dependent on both muscle tone and
strength.) Inactivity prevents proper muscle devel‐
opment, hence inhibiting gross motor skill develop‐
ment. Without mastering the ‘building blocks’ of
physical activity (walking, running, hopping, jump‐
ing, skipping, galloping, throwing, catching, and
balancing), children will be lacking when it comes
to progressing to more advanced modes of locomo‐
tion or ‘transitional’ motor skills. For example, dur‐
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ing early childhood development (3 ‐5 years old)
kids are typically engaged in play based activity that
includes running and kicking. In middle childhood
(6 ‐ 10 years old) kids are now joining soccer teams
which require the coordination and agility of tran‐
sitional motor skills. Kicking for accuracy is now
important in order to pass the ball and score goals.
If kids are unsuccessful with motor skill progres‐
sion, it is likely that this will negatively impact exer‐
cise adherence, which we now know can also have
a negative impact on their potential for learning.
Dr. Debby Mitchell is an Associate Professor of
Sport and Fitness College of Education, at the Uni‐
versity of Central Florida and the President and
Founder of GeoMotion Group, Inc. Dr. Mitchell cre‐
ated the ‘geomat’, a product that has become very
popular in school systems, with numerous testimo‐
nials in support of action based learning. Dr. Mitch‐
ell attributes her idea for the geomat to the
following, “when teaching at UCF I came up with a
tool to help students learn where to put their feet
and provide directional cues for where to move.” It
Due to the fact that the mat has numbers on it,
appropriate mathematical curriculum along with
gross motor movement patterns could be layered
together. An example is: “jump on number 2, hop
on number 4, and now leap to the sum of those
numbers.”
The need to get kids moving is vital to our chil‐
dren's health and well being. The connection
between body and brain is profound and can not be
ignored. Perhaps the slogan ‘no child left behind’
should be changed to ‘no child left on his/her
behind’ to improve both the physical heath and
academic vigor of our children.
References
6 GAMUT, Issue 8, December 2010
 A Protective Prescription for 
Individuals with Spinal Cord Injuries
by Jennifer Green, BS in Health Fitness and Rehabilitative and Preventative Programs, MS in 
Clinical Exercise Physiology. She is a Visiting Information Specialist at the National Center on 
Physical Activity and Disability (NCPAD).  Contact info

Roughly 250,000 Americans have spinal cord Intensity for aerobic training should be 40% to
injuries (SCIs), and approximately 11,000 new 80% of heart rate reserve (HRR), keeping in mind
injuries occur each year. SCI injuries are most more specific considerations that will be discussed
commonly caused by vehicular accidents (37%), later. Clients should try to complete at least 30
violence (28%), falls (21%), sports (6%), and other minutes of aerobic activity 2 to 3 days per week. As
causes (8%). The most rapidly increasing cause of always, the mode is dependent upon the individual
injury is violence. These injuries typically result in and can include the arm ergometer, wheelchair
an incomplete loss of somatic, sensory, and ergometer, free wheeling, wheelchair treadmill,
autonomic function below the level of injury. seated aerobics, swimming, etc. Anaerobic or
Lesions in the cervical region typically result in resistance training is also important for this
quadriplegia; whereas injuries in the thoracic and population, focusing especially on muscles used for
lumbar regions lead to paraplegia. The degree of activities of daily living, such as the shoulders,
physical activity and deconditioning imposed by a upper back, chest, and arms. Intensity should range
spinal cord injury can strongly contrast the from 50% to 80% of 1 RPM with a duration of 2‐3
preinjury status of an individual, in which most sets of 10 repetitions. These clients should be
persons tend to be relatively young and active. weight training 2 times per week using weight
stations, free weights, or Thera‐bands depending
The results of deconditioning and the adoption of a
on their ability level.
sedentary lifestyle can cause or contribute to
lifelong medical complications, such as accelerated
cardiovascular disease, insulin resistance,
osteopenia, obesity, and immune system
dysfunction. Exercise can have a protective and
encouraging role for persons with an SCI when
included as part of a healthy lifestyle; as a result, the
question should not be whether to exercise, but
how to safely and effectively administer physical
activity.
Prior to creating an exercise prescription and
beginning an exercise regimen, individuals with
spinal cord injuries should first undergo an
examination by their physician to screen for any
diseases or impairments that may contraindicate,
limit, or cause adverse effects during physical
activity. In general, exercise prescription guidelines
for the general population can be applied to
individuals with SCI, while tailoring the time, mode,
and intensity to your individual clients' needs.

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www.AAHF.info – News You Can Use 7 GAMUT, Issue 8, December 2010
 INCLUSIVE FITNESS
There are a variety of additional considerations that
must be taken into account when creating an
effective exercise program for individuals with SCI,
including: tial risk of injury.
 Avoid autonomic dysreflexia (a reaction of the
autonomic nervous system to overstimula‐
tion) by having clients empty their urinary
bags before exercise as it can be triggered by a
full bladder or bowel distension. Know that
autonomic dysreflexia is characterized by
severe paroxysmal (episodic) hypertension
and know the symptoms commonly associ‐
ated with it (headaches, sweating above the
level of injury, stuffy nose, and bradycardia). 
 Avoid pressure sores and potential risk areas.
These should be checked frequently.
 Individuals with complete spinal cord lesions
(above T6) may have decreased cardiovascu‐
lar performance. Especially in clients with
complete quadriplegia who have no sympa‐
thetic innervation to the heart, their maximum
heart rate may only be 115‐130 beats per min‐
ute.
 Unfit clients will suffer from peripheral fatigue
before any central training effect occurs. When
beginning an exercise program, sessions
should consist of short bouts of 5 to 10 min‐
utes at a moderate intensity. Alternate activity
with 5‐minute recovery periods. This training
method should also be used in quadriplegics
due to their minimal amount of active muscu‐
lature.
 Individuals with spinal cord injuries will ben‐
efit from complementing strength‐training
sessions from a seated position in the wheel‐
chair with non‐wheelchair exercise bouts in
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order to involve all trunk‐stabilizing muscles.
However, transfers should be limited due to
the increased hemodynamic load and poten‐
 Individuals with SCIs tend to have higher core
temperatures during endurance exercise and
generally have lower sweat rates. Appropriate
clothing and protective measures are recom‐
mended to improve heat tolerance. Be aware
of the following factors as they reduce heat tol‐
erance:
 Lack of acclimatization
Dehydration
 Glycogen depletion
 Sleep loss
 Alcohol
 Infectious disease
It is important for trainers and health care
professionals to stress the importance and benefits
of incorporating physical activity into a healthy
lifestyle, especially for individuals with spinal cord
injuries. Considerations must be taken into account
to guarantee that both physical and daily activities
can be sustained without disruption. If cautiously
and innovatively prescribed, exercise has the
potential to enhance the quality of life and protect
against secondary health conditions that are
commonly associated with spinal cord injuries.
References
8 GAMUT, Issue 8, December 2010
 Holiday Eating

by Kristen  Puhlman, RD, CPT (NASM and WITS), Spinning Certified (IFTA), an Outpatient 
Diabetes Educator at Wake Forest University Baptist Medical Center.
Contact info

The holiday season is fast approaching! From This sure gets one's attention! If the caloric value of
November to January, the average person will gain these common foods traditionally consumed
5 to 10 pounds. As a society we largely relate social around the holidays hadn't been mentioned, your
events and holidays with food items. For the next mouth would probably water just from the thought
three months, if you attend a social outing, chances of the tempting fare that will soon be in front of
are you will be around tempting high fat and high you. So here are some tips to help you and your cli‐
calorie appetizers, snacks, meals, beverages and ents successfully balance the goodies you will be
desserts. It starts around Halloween. The left over enticed by, while still finding enjoyment during the
candy that doesn't get used up for trick‐or‐treaters holiday season.
is calling your name when it makes its way into
your cupboard. Next comes Thanksgiving and the
traditional turkey dinner with all the fixings. Then,
at Christmas, we have every cookie, bakery item,
nut roll and cheesecake made from recipes passed
along from generation to generation in addition to
every new recipe that we've come across since last
year!

Here is the calorie count for some average servings

of holiday and party favorites: stuffing, mashed
potatoes and gravy 700+, candied yams 140, corn
100, a biscuit 570, a slice of pecan pie 678, a slice of
double crust apple pie ala‐mode 700, a slice of
pumpkin pie 465, a pumpkin roll 270, a four ounce
Linzer 520 and a slice of cheesecake 640. And real‐
ize these calorie counts are for single serving sizes;
the reality is that these foods are not often con‐
sumed in single serving amounts.

Now consider holiday party fare and the usual hol‐

iday meal appetizers: cheese plates (1 ½ oz. cheese
square 170 calories), party peanuts (7/8 cup 800
calories), mini pastry hors d'oeuvres (2 oz. 270 cal‐
ories), eggnog (1 cup 600 calories), and chocolate
truffles (three 3 oz. Truffles 420 calories).
 “Dr. Oz says it best “Just eat raw!” Try to choose
Pre‐meal food and drinks, or party snacks, can eas‐ foods that do not come with a food label. Ideally,
ily add up to a meal's total calories, even before you these will be raw, non‐starchy vegetables and
get to the meal. Consider this, if the average woman fruits. These foods are as natural as you can get
consumes an additional 200 calories a day (the and organic is even better! They are not pack‐
equivalent of two low fat yogurts!), there will be a aged or highly processed. Before a large meal,
half pound of weight gain each week. The average
eat a small plate of non‐starchy vegetables (car‐
American consumes 3,500 calories on Thanksgiv‐
ing Day alone! rot sticks, celery, green peppers, and seedless

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www.AAHF.info – News You Can Use 9 GAMUT, Issue 7, November 2010
 NUTRITION
cucumbers ‐ the list is endless…). This will help
provide a sense of fullness and you will not be
as hungry or tend to overeat snacks, appetizers
or at a meal. And, don't forget to quench your
thirst with a large glass of water! which is typically the most calorie rich part of
 When invited to a party or family‐get‐together,
always bring a low calorie, nutrient rich dish so
there is at least one item that is not calorie laden.
For example, a raw vegetable dish with low fat
cheese and whole grain crackers. Or, you could
create a low fat cream cheese or sour cream
with salsa mixture for a low calorie dip to serve
with vegetables, whole grain tortilla chips or
crackers. And, shrimp cocktail is a high protein,
low calorie option. Also, instead of rich, heavy
desserts, bring a fruit plate. game of flag football (more food for thought:
 Decide what to do about alcohol. Alcohol
increases your appetite and lowers your self
control. Keep in mind the calories that come
with alcoholic beverages. Per serving, a 12 oz.
beer, 4 oz. wine or 1 ½ oz. shot of distilled spirits
is 100 calories. Mixed drinks such as Strawberry
Daiquiris and Margaritas can be much higher in
calories and sugar (over 500 calories per
drink). Also, be aware of liquid calories you can
quickly consume from regular sodas, juice
punch and flavored coffee and tea drinks. Coffee
and tea can be good choices, as long as they are
not loaded up with alcoholic additives, high cal‐
orie sweeteners, milk/cream or soymilk.
 Use smaller plates or portion plates (Slimware
Plates at www.slimware.com). Portion plates
divide the food you eat into three sections: ½ of
your plate should be non‐starchy vegetables, ¼
protein or lean meat, and finally ¼ starch. Focus
on choosing lean meats and non‐starchy vegeta‐
bles with meals. Eat This Not That (David Zinc‐
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zenko) is an excellent book that gives you ideas
of how to choose better food options.
 Plan backwards. Think about dessert first,
your meal. If you eat bread, potatoes, or stuffing,
keep your servings small if you want that piece
of pie. If you choose to eat dessert, savor the fla‐
vor s‐l‐o‐w‐l‐y while enjoying every morsel.
 Calories in = calories out. Around the holidays,
we tend to eat more and move less. Sign up for
a Turkey Trot or fun run. After your meal, take
your party outdoors for a brisk walk (“food” for
thought: mashed potatoes and gravy = 4.5 mile
or a 45+ minute walk with the family) or family
turkey and gravy = 55 minutes of touch foot‐
ball). When you are indoors and around food,
keep yourself active by being a good conversa‐
tionalist. This will help take your mind off
tempting appetizers and snacks.
Remember, it's just one day. If you fall off the
wagon, get back on track the next day. If you eat or
drink more than you anticipated at Thanksgiving,
Christmas, or that holiday party, cut back on the cal‐
ories you consume the next day and/or increase
your activity throughout the week.
If the mere thought of a holiday cookie or smell of
Thanksgiving turkey dinner has you anticipating a
lack of self‐control around tempting foods, you may
benefit from reading The End of Overeating (David
A. Kessler) or Feeding The Hungry Heart (Geneen
Roth) for additional food related ideas to success‐
fully manage your diet during the upcoming holi‐
day season.
References
10 GAMUT, Issue 7, November 2010
 The Art of Covert Tai Chi

by Jim Starshak, MS, NSCA‐CPT, IDEA Elite PFT, a Tai Chi for Health Master Trainer, an 
Exercise Science Adjunct Professor in Allied Health and Nursing at Kansas City Kansas 
Community College, and founder of The Home Gym, Inc. Contact info

To many, covert implies mystery and intrigue with a Mind 

top‐secret government operation in a faraway land. In
reality, anything that we do not openly display or
acknowledge is “covert”. I never considered tai chi as a
covert action until my friend Russ Smiley, a renowned
professor and tai chi master trainer from Normandale
Community College in Minnesota, introduced me to
“Covert Tai Chi” ‐ his innovative and easy way to
improve tai chi skills and overall health through our
everyday activities.
On the surface, tai chi does not appear to be covert. After
all, most people seem to recognize tai chi when they see
it. What is it that makes tai chi, with its wide variety of
styles and forms, have such universal recognition? To
me, this distinction originates with tai chi's essential
principles. It is these principles that form the core of
covert tai chi. For instance, my friend Pam can do covert
tai chi as she holds her baby daughter and gently rocks
from side‐to‐side.
Tai Chi Principles
Tai chi is both a simple exercise and a complex art form
that incorporates principles for the mind, body, and
spirit. Despite the many variations of tai chi, its
immense power for improving health and inner energy
is derived from the application of tai chi's essential prin‐
ciples. It is only when you apply these principles to your
movements that the true beauty of tai chi emerges.
These simple principles make all the difference in tai
chi's external appearance and internal energy. ter of energy located in the lower abdominal region),
Strangely, as simple as they are, there is no universally
agreed upon list of the tai chi principles. As with many
ancient Chinese texts, there are variations resulting
from generations of translations and interpretations.
However, these interdependent principles overlap and
share characteristics. For simplicity, I will introduce six
essential tai chi principles as they pertain to the mind,
body, and spirit aspects of tai chi. In this model the mind
directs your external movement, the body maintains
your structural alignment and grounding, and the spirit
signifies your internal aspects. Whatever you call it, the effect is that we seldom have
In tai chi, we use our mind's energy to direct external
movements. Our apparently effortless movements make
tai chi most noticeable. Some people describe these
movements like water flowing in a peaceful river where
one movement flows seamlessly into the next. Like this
river, tai chi's movements are smooth and continuous
using gentle spirals or circles. In tai chi, some Chen‐style
movements are explosive and other Sun‐style move‐
ments are quite subtle; but all tai chi styles maintain
their continuous flow of energy.
Through the power of our mind, we can sense as if we
are moving against a gentle resistance as if we are stand‐
ing in a swimming pool with water up to our neck. For
those just learning tai chi, this principle will help slow
their movements and add intention to each form. Using
this principle, we can use small external tai chi move‐
ments to stimulate stabilizer muscles throughout our
body. We now have the capability to turn a simple arm
movement into a tai chi form that activates our entire
body.
Body 
Although it may not appear as such, tai chi is technically
a martial art. As with all martial arts, your body's struc‐
tural integrity and postural alignment is critical. Struc‐
tural integrity allows the skeletal system to support the
body through proper dynamic posture, joint alignment,
movement directed from our dan tien (our internal cen‐
and a solid connection with the ground. Proper struc‐
tural alignment provides us with the basis to deliver
force effectively and efficiently. For our health, correct
alignment offers a protection mechanism by keeping
joints and muscles working within their intended func‐
tion and range of motion, which helps prevent injury
and reduce falls.
Tai chi entails the smooth shifting of weight from one leg
to the other and back again. Some call this substantial
and insubstantial while to others it is empty and solid.

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www.AAHF.info – News You Can Use 11 GAMUT, Issue 8, December 2010
 MIND BODY

our weight balanced equally on both feet. This con‐ our muscles while allowing our joints to internally
scious weight shifting corresponds with our grounding, expand or loosen. This inner expansion helps clear
which starts at our feet, is directed through our waist, obstructions to allow our energy to flow naturally. Out‐
and finally expressed in our hands. This grounding par‐ wardly, this expansion releases muscular tension and
adigm complements our structural alignment and inten‐ gives tai chi its soft and graceful appearance.
tion, plus it aids in balance, mobility, coordination, and
Covert Tai Chi 
fall prevention.
Practicing covert tai chi is as simple as incorporating
these essential tai chi mind, body, and spirit principles
E S S E NTI A L  TAI  C H I  P RINCIPLES into your everyday activities without actually doing your
For the Mind tai chi. Many of us have already done this when our
Make your movements slow, smooth, mind is so active it becomes hard to fall asleep. At these
circular & continuous times I covertly focus on my slow, diaphragmatic
breathing to help clear my mind, loosen my joints, and
Feel as if you are moving against
circulate my Qi. Some days I practice moving against a
a gentle resistance
gentle resistance as I slowly and deliberately close a door
For the Body or push in a drawer. Janet, a tai chi friend in Australia,
Maintain your structural and practices moving from her dan tien using smooth weight
postural alignment shifts when she vacuums.
Be conscious of your weight You can even do covert tai chi in public! Last week at a
transfers and grounding bookstore I slowly sidestepped to my left searching for a
For the Spirit book while shifting my weight as if doing Yang‐style
Focus on your internal Cloud Hands. This weekend I took a break from washing
Loosen your joints my truck to gently expand all my joints, allowing my
spine to stretch, my head to realign with my spine, and
my abdominal cavity to open for more efficient breath‐
Spirit  ing. Whenever standing, I now automatically check my
posture to covertly find my optimal structural align‐
The spirit in tai chi has no religious connotation. In tai
ment.
chi, the spirit comes from cultivating our inner energy,
or Qi (pronounced Chee), by using our intention rather Through covert tai chi I now move more efficiently dur‐
than external strength. To avoid distractions during our ing my tai chi, as well as in most things I do every day. I
tai chi, we focus on our internal energy. Our diaphrag‐ am aware of how my breathing, posture, and structural
matic breathing helps us focus energy internally to our alignment are all interrelated. You can do the same. Even
dan tien. In every tai chi movement there is an internal if you do not know tai chi, try applying just one of these
energy cycle where we gather and then deliver energy. six principles each day in your daily activities. See how it
This cycle follows our breathing patterns as we gather makes a healthy difference by the end of your week.
and store energy during our in‐breath and then deliver Finally, as this year draws to an end, covert tai chi may
it with our out‐breath. just be your perfect New Year's resolution. It is simple to
do anytime and anywhere, plus only you will know that
In addition to gathering and delivering Qi, we want to
you are actually doing covert tai chi. The possibilities are
circulate it throughout our body to promote overall
endless!
health. One way to cultivate the flow of our Qi is to relax

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 Working with Clients who have Type 1
and Type 2 Diabetes
by Peggy Kraus, MA, ACSM RCEP, NET, a clinical exercise physiologist in cardiopulmonary
rehab as well as a nutritional education trainer at Wellness Foundation.
Type 1 diabetes, once called juvenile onset diabetes or
insulin dependent diabetes, occurs when the body
cannot manufacture its own insulin because the beta
cells of the pancreas that are responsible for insulin
production have been destroyed.
Type 2 diabetes initially results not from the complete
inability to produce insulin, but from an inability of the
cells to use insulin properly, a condition known as
insulin resistance. Over decades, the pancreas gradu‐
ally loses its ability to produce insulin, and the number
of insulin receptors on the cell wall is markedly
decreased, especially in the inactive, overweight popu‐
lation.
Exercise is an established adjunctive therapy in diabe‐
tes management. Exercise helps to control the blood
glucose levels of type 2 diabetics by increasing the glu‐
cose uptake by the cell, by improving insulin sensitiv‐
ity, by improving glucose metabolism, and by
improving cardiovascular disease risk factors. For the
type 1 diabetic, regular exercise results in improve‐
ments in insulin sensitivity, glucose metabolism, and
cardiovascular disease risk factors (2).
Diabetics with autonomic neuropathy, peripheral neu‐
ropathy, neuropathy, or retinopathy should first seek
the advice of their physician before exercising because
these conditions may require specific guidelines and
strict limitations. Be sure to ask your client if these
conditions apply.
Fortunately, the majority of diabetics ‐ diagnosed or
not ‐ who come to your facility are not faced with
severe diabetic complications. Some, however, may
have difficulties with vision and may need assistance
in equipment set up. Those who experience pain or
impaired sensation in their fingers or in their feet may
need alternatives to hand‐held weights and to tread‐
mills. Individuals who have limited capacity for exer‐
cise because of obesity and severe deconditioning
require your patience and inspiration. And, those who
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Contact info
come to you with medical restrictions as a result of
cardiac complications need your professional discre‐
tion to refer to other health professionals when you
cannot meet the client's needs.
Hypoglycemia: Diabetics can suffer from exercise‐
induced hypoglycemia, a condition that can bring
about undue anxiety or shakiness, changes in gait and
coordination, inability to think or see clearly, diapho‐
resis, dizziness, nausea, loss of consciousness, and
even coma. Diabetics should measure their blood glu‐
cose level before, during exercise — if the exercise rou‐
tine lasts for more than 30 minutes — and 15 minutes
after exercise to detect low blood glucose levels. It is
recommended to avoid exercise at peak time of insu‐
lin. It is also recommended to exercise when insulin
effects are low and blood glucose is on the rise, i.e.
shortly after eating.
If blood glucose levels fall below 100 mg/dl, a carbohy‐
drate snack should be eaten. The individual should
wait 15 minutes after eating, test his or her blood glu‐
cose level again, and only begin exercise if level is at
least 100 mg/dl. The amount and timing of the exercise
snack to be taken depends on the intensity of the exer‐
cise, the duration of the exercise, the pre‐exercise
blood glucose level, and the individual's response to
exercise. (See chart for appropriate carbohydrate
intake.)
Although it is more common in type 1 diabetics, both
type 1 and type 2 diabetics can experience hypoglyce‐
mia up to 48 hours after the exercise session. Post‐
exercise late‐onset hypoglycemia (PEL) is defined as a
reaction more than four hours after exercise. It is
important to monitor glucose levels more frequently
after exercise. Diabetics should never exercise close to
bedtime because nocturnal hypoglycemia can result.
You should also be aware that blood glucose responses
to exercise in lean type 2 diabetics are highly variable
and less predictable than those of their obese counter‐
parts (5).
13 GAMUT, Issue 6, October 2010
 CHRONIC ILLNESSES

Hyperglycemia: Defined as blood glucose levels >300 viduals should not exercise if blood glucose levels
mg/dl, hyperglycemia results when the body does not >250mg/dl and ketones are present in the urine and
have enough glucose to meet its metabolic demands. use caution if blood glucose levels ≥300 mg/dl and no
Ketone bodies are produced from the breakdown of ketones are present (3). Withholding exercise during
proteins and fats to supply energy. The signs and ketosis is prudent because exercise can exaggerate
symptoms of acute hyperglycemia include increased already low blood pH and worsen hyperglycemia (1).
thirst, increased hunger, and increased urine output, The American College of Sports Medicine (ACSM)
as well as blurred vision, fatigue, and ketone bodies guidelines state that blood glucose levels >400 mg/dl
detected in the urine (4). ACSM recommends that indi‐ contraindicates exercise (2).
Guide to carbohydrate supplementation
Intensity of  Recommended carbohydrate 
Blood glucose level Suggestions
activity intake
Light < 100 mg/dl 10‐15 grams/hour 1 fruit or bread serving (1/2 cup
orange juice or ¼ bagel)
≥ 100 mg/dl None
Moderate < 100 mg/dl 15‐30 grams carbohydrate before 1 milk and 1 fruit serving or 1 milk
exercise, then 10‐15 gram per 30‐ and 1 bread (1 cup plain yogurt and
60 minutes of exercise ½ banana or cereal and 1 cup milk)
100‐180 mg/dl 10‐15 grams per 30 minutes of 1 fruit or 1 bread serving (1/2
exercise banana or 8 saltine crackers)
180‐300* mg/dl None
Strenuous < 100 mg/dl About 45 grams carbohydrate. 2 bread servings with either 1 milk
Test blood glucose often. or 1 fruit (2 slices toast with either 1
cup fat‐free milk or 1 small orange)
100‐180 mg/dl 30‐50 grams carbohydrate 1 milk and 1 bread serving (1 slice
(depends on intensity and dura‐ bread and 1 cup milk) or 1 fruit and
tion) 1 bread
180‐300 mg/dl (Check for 15‐30 grams carbohydrate per 1 milk and 1 fruit serving or 1 milk
ketones if blood glucose is 30‐60 minutes of exercise and 1 bread (1 cup plain yogurt and
over 250mg/dl.) ½ banana or cereal and 1 cup milk)
(Adapted from Life with Diabetes: a series of teaching outlines by the Michigan Diabetes Research and Training Center. Funnell M, et al. Third Edition. American Diabetes Association. 2004.)

 Light activity is defined as activity lasting less than 30 minutes that elevates heart rate slightly, but does not bring on dysp‐
nea, requires approximately 2.0‐4.0 METs, (i.e. walking or biking leisurely, doing light house work).
 Moderate activity is defined as activity lasting 30‐60 minutes that involves noticeable heavier breathing, with a pulse rate
increase to more than 100 beats per minute and requires approximately 4.0‐7.0 METs, (i.e. gardening, swimming at mod‐
erate level).
 Strenuous activity is defined as activity that involves rapid breathing with a pulse rate between 125 and 160 beats per min‐
ute and requires approximate 7.0‐9.0 METs, (i.e. ice hockey, basketball, strenuous swimming).
References

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 Training in the Water
by Bethany Diamond, CPT (ACE, AFAA and NASM), founder of Ovarian Cycle, Inc. and an
Ironman triathlete. She is a PowerBar ® team elite athlete and a Scwhinn Cycling master
trainer.  Contact info
Why put your clients in the water? Effective water
training develops leg speed, agility, endurance, bal‐
ance, and core stability. Putting your clients in a
buoyant environment provides great variety as
well as relief from gravity induced joint stress.
Working out in the water is, of course, different
from working out on land. You, the instructor, must
make every effort to learn these differences and
truly understand them in order to make your class
water ready. Unfortunately, you cannot give an
effective workout in the water using land based
principals. Everything we do on land is based upon
gravity; conversely, everything we do in water is
based on buoyancy.
The four basic principles that are important to
understand before you can plan and execute a pro‐
ductive water fitness program are: Buoyancy, Resis‐
tance, Inertia, Action/Reaction. Understanding
water depth and how it impacts a person's ability to
generate force is vital. And, understanding the chal‐
lenge of regulating body temperature in the colder
environment of water is a necessity. With an under‐
standing of these principals, you can plan a class
that will challenge any population. Grasping the
environment of water and understanding how to
utilize this environment to affect positive change in
your clients is key to providing effective workouts
for your clients in the water.
Water is a natural medium to train explosive move‐
ment. Jumping off the pool floor or rapid accelera‐
tion requires a great deal of power to overcome
water's “thickness” or viscosity. However, buoy‐
ancy cushions the landing eliminating some, if not
all of, gravity induced joint stress. Additionally,
powerful work in the water requires constant
realignment of the body to neutral spine. The
increased turbulence of the water that occurs due
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to the forceful movement within it creates greater
demand on the trunk musculature for dynamic sta‐
bilization. This overload strengthens these muscles
and aids in core stability.
Speed and quickness are developed in the water by
overcoming water's three dimensional resistances.
For example, when a client runs through water, the
water's resistance challenges the muscles that cre‐
ate the running motion, surpassing the resistive
effect of land‐based, gravity‐only drills. This over‐
load along the runner's path conditions the muscles
and makes them stronger and more enduring while
reducing gravitational stress.
Agility drills in water improve a client's ability to
change direction and regain balance quickly. When
a client moves through water, a current moving in
the same direction is created. When cued to change
direction, the client is forced to move against this
strong current, which can be difficult to overcome.
Such rapid directional changes in the water chal‐
lenge and develop balance and foot speed.
Water is an incredible medium for training muscu‐
lar and cardio‐respiratory endurance and training
the body to respond to anaerobic activity and lac‐
tate buildup, the by‐product of strenuous muscular
activity. Interval training in water is the recom‐
mended method for improving cardio‐respiratory
endurance and muscular strength and endurance.
Intervals are used initially in water training as mus‐
cular fatigue limits the client's workout capacity.
Once participants are conditioned to work in the
water, the onset of blood lactate at a higher inten‐
sity is delayed and it is removed more rapidly.
Another benefit is an overall increase in muscular
endurance at the cellular level. Because endurance
improves in the water, where resistance is greater,
17 GAMUT, Issue 8, December 2010
 TRAINING GUIDELINES AND PROGRAMS
the rating of perceived exertion (RPE) for land
activities decreases (Frangloias & Rhodes 1995). body): walk fwd elbows into body hands
Finally, recovering in the cool environment of the
pool can aid in muscle recovery.
Water training can provide meaningful training for
your clients while giving them much needed variety
in their workouts. Correct use of water can facili‐
tate physical and neuromuscular adaptation to
movement that will translate into faster, stronger
and more balanced athletes!
Here’s an example of shallow water (navel to nip‐
ple) run training:
Warm Up (intensity easy to moderate+)
 Walk: forward / back
 Jog: forward/ back
 Lateral shuffle
 High knees
 Butt kicks
 Bound: forward / lateral
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 Anterior resist walk /release (upper
out to side
 Posterior resist walk/release (upper
body): walk back elbows into body hands
out to side
Drill (intensity moderate to hard to breathless, 
depending on training goal)
 Jog: watch body alignment and bring feet
in front of body as if running on land; try to
jog at same pace as land (typically around
90 steps per minute); music is handy for
this drill; slow down when you lose your
breath
 Repeat as Fartlek Intervals: individual
response – go when feel ready, recover as
needed; can repeat this drill with faster
steps per minute and slower; maintain
form!
Drill
 Jog 1 minute; sprint 1 minute
Drill
 Skip
Drill
 Lateral Shuffles easy to hard (slower to
faster—don’t let speed of movement
impact range of motion)
Recover 
 Long strides
References
18 GAMUT, Issue 8, December 2010
 Visualize to Actualize Your Success

by James McPartland, former President of Star Trac Fitness, author, international speaker 
and ‘wellness ambassador’ focused on developing the human potential within business. 
Contact info

Have you ever been asked to visualize your goals in what we thought would be the ultimate gymnastics
order to see them through? Perhaps as a child your scenario.”
parents encouraged you to visualize succeeding in When Peter and the American Men’s Gymnastics
an athletic event before you actually attempted it, team finally reached the Olympic Games in July of
or to visualize acing that test you had been 1984, they had the opportunity to act out the
frantically studying for. While these suggestions events they had been visualizing, practicing and
might seem like a simplistic way to help a child or planning for hundreds of times. By keeping the
teen relax before attempting a task, there is truth to clear goal of the Gold Medal in his mind, and by
the power of visualizing a goal to actualize your picturing himself going through his routine
success. successfully, Peter made every workout and
Most of us ‘visualize’ our successes and failures in practice count. He eventually achieved great
a very basic and unpracticed way on a success from this extra effort.
daily basis. The problem is not As a public speaker and father,
only do we fail to harness the “To keep us focused on our
Peter has applied his
power of visualization Olympic goal, we began philosophy on visualization to
properly—day dreaming or ending our workouts by all areas of life: work, health,
fantasizing about possibilities visualizing our dream.” and personal relationships.
instead of properly projecting our
ability to visualize into direct results. At Peter stresses that each of us has the
the same time, we fall prey to a vicious cycle of opportunity to succeed. For Peter, and those like
worrying about our tasks ahead, becoming stressed him who have applied this technique toward
to a point where we begin a self‐fulfilling prophecy reaching their goals, the ability to picture
of failure. The key to success over failure is to learn something in the mind and to prepare for it long
to redirect these negative thoughts and images, and before actually faced with the ‘moment of truth’ can
begin to picture yourself succeeding. In this greatly increase the odds of success.
manner, you can ultimately work toward achieving One reason visualizing success works is because
your goals. it mentally prepares you to create solutions
A good friend of mine, Peter Vidmar, 1984 Olympic that will take you down the path of victory. You
Gold Medalist in men's gymnastics, used the power begin to build a new or renewed sense of
of visualization to turn his Olympic dreams into a confidence in yourself and your abilities as you
reality. As Peter relates it, visualizing his success envision yourself succeeding. This confidence
became a critical component of his training helps you relax, freeing you from the unnecessary
regiment as he prepared for the '84 Olympics. stresses associated with ‘I can't’ which in turn
builds a more positive attitude of ‘I can!’ Your goals
“To keep us focused on our Olympic goal, we began begin to appear more attainable, and this
ending our workouts by visualizing our dream. We confidence in yourself can also lead to the
visualized ourselves actually competing in the development of new ideas or creative ways that will
Olympics and achieving our dream by practicing

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www.AAHF.info – News You Can Use 19 GAMUT, Issue 8, December 2010
 ACROSS THE GAMUT

eventually bring you closer to achieving your
objectives. make are good for your future? Perhaps a fulfilling
Visualization techniques can be applied to nearly
every circumstance in your life that you hope to see
improvement, or have already set personal goals. If
you have a goal of achieving greater occupational
wellness, either through a more fulfilling career or
higher earning paycheck, you can begin by creating
a clear idea of how much money you need to make
and visualize the kind of career that would be more
fulfilling for you. Avoid sabotaging yourself by
thinking you can't have these things and focus on
how it would feel, and what it would be like, to be
satisfied in a career. run, the smell of the outdoors as you hike, and even
This process can be applied to your physical health,
your relationships with your family and friends,
and your emotional health. Visualize how each area
of your life would feel and look like at your ideal.
Consider what it means to you to be healthy and in
the physical shape you desire. Imagine what your
relationship with your family and with your peers
would be like if you were able to change them.
What emotional or spiritual goals do you wish
to achieve in your life, and how would it feel if
you were to grow emotionally or spiritually? visualization exercises. To enhance this technique,
Once you have identified the goals you wish to
strive toward, the process of visualizing is the next
step, and may be the simplest. Start by closing your
eyes and picturing in your mind the goal as already
completed. You’ve done it! So how does it feel to
attain this goal? Fill in all the necessary details and
make the images as clear and distinct as possible.
Then work to incorporate your other senses if
possible—is there a certain smell or physical
sensation that is associated with your goal? your mind for success, which is the first step to
Perhaps your goal is to lead a fulfilling life. What
does leading a fulfilling life mean to you? Is it a
sense of peace and security that the decisions you
life means that you are healthy and enjoy
energizing adventures. At the same time you have
loving relationships with the people that matter
most to you, a healthy spiritual life and a stimulating
work environment.
This fulfilling life feels a certain and unique way to
each and every one of us. What does the fulfilling
life feel like to you? Does having a healthy and
energizing life mean that you are in peak physical
shape and that you can enjoy vigorous outdoor
activities? If so, picture the wind in your face as you
the splash of water as you kayak down the river.
What does it feel like to have a loving relationship?
Imagine the joy and comfort you feel in loving
relationships. Imagine not only the feeling of love,
but the smells you associate with being loved, be it
flowers, freshly baked bread, or even the ocean.
Whatever you associate with this feeling, include it
in your visualization exercises. For each aspect that
makes up your ideal of a fulfilling life, include as
many emotions and sensory features to your
write down your goals in detail. Make a clear
description of whatever it is you hope to achieve
that can serve as a reminder and which you can use
daily in the process of visualizing these goals. Now
work towards your goals!
As Peter explains, “Visualization is not a substitute
for hard work and dedication. But if you add it to
your training regimen—whether in sports, business,
or your personal relationships—you will prepare
achieving all your goals and dreams.”

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 Ask the Experts

NAOMI AARONSON – MIND BODY
Naomi Aaronson, MA OTR/L CHT CPI is an occupational therapist, certified hand therapist, and
mat Pilates instructor who believes in the power of exercise in recovery. Naomi's articles have
been featured in IDEA Fitness Journal, Occupational Therapy ADVANCE, and Women and Can‐
cer magazines. She is the co‐author of the continuing education courses Return to Life: Breast
Cancer Recovery Using Pilates, Breast Cancer Recovery: On Land and In Water, and The Breast
Cancer Recovery Exercise Program. Naomi offers live courses through Integrated Rehabilita‐
tion and Fitness.
recovercises@aol.com www.recovercisesforwellness.com

PETE BAZZEL – EDITOR‐IN‐CHIEF
Pete Bazzel, MS, CPT (ACE) a Partner with the American Academy of Health and Fitness (AAHF),
served in the military, retiring as a Colonel; then led the Washington, D.C. regional growth of
Town Sports International from 3 to 17 clubs. He co‐created SrFit™ and JrFit™, 19‐24 hour con‐
tinuing education specialty certification courses focusing on mature adult and youth fitness
respectively; and Move More, Eat Better ‐ YOU Matter!™, a lifestyle change course for the gen‐
eral public. He is a World Tae Kwon Do Federation Black Belt.
Pete@AAHF.info www.AAHF.info
http://aahf.blogspot.com http://youth‐aahf.blogspot.com

MELISSA BAUMGARTNER – WELLNESS COUNSELING
Melissa Baumgartner, CPT (ACE, ACSM, AFAA and WellCoach) is co‐owner of Midwest Fitness
Consulting, LLC, a company in the St. Louis area that specializes in worksite health promotion;
and creator of LWC, a Lifestyle Wellness Coaching program. Melissa has worked in the health
and fitness industry for 25 years, spending the last twelve as an educator, speaker and author.
She has presented to thousands of people spreading her message on happiness and well‐being.

www.melissabaumgartner.com

MARCI CLARK – PILATES
Marci Clark, MA, CPT, GFI, is an international fitness and wellness programming presenter with
over 20 years experience in the fitness industry, specializing in Pilates exercise. She is the cre‐
ator of the Foundational Pilates program and owner of Marci Clark Wellness Centers. Marci is
widely published in the areas of Pilates, fitness programming and business and consults in the
areas of group fitness, programming and business planning.

marci@marciclark.com

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www.AAHF.info – News You Can Use 21 GAMUT, Issue 8, December 2010
NANCY CLARK – NUTRITION
Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics) counsels both casual
and competitive athletes in her private practice at Healthworks, the premier fitness center in
Chestnut Hill, Massachusetts (617‐383‐6100). Her Sports Nutrition Guidebook and food guides
for marathoners, new runners, and cyclists are available via www.nancyclarkrd.com

sportsnutritionworkshop.com community.active.com/blogs/NancyClarkRD

REBECCA DALRYMPLE – AQUATIC AND ARTHRITIS
Rebecca Dalrymple, AFEP, AFAP, AFYAP, instructs and certifies instructor candidates in arthritis
exercise and aquatic programs for the Southeast Region of the Arthritis Foundation as a Life
Improvement Series Trainer. Since 2001 she has been the Chattanooga YMCA’s Aquatic Trainer
for Water Fitness as well as being the area’s only YMCA Arthritis Aquatic Trainer. She trains for
the American Red Cross and established the Chattanooga YMCA’s only recreational Multiple
Sclerosis aquatic program.

acitybldr@gmail.com www.arthritis.org

CAMMY DENNIS – YOUTH AND MATURE ADULT FITNESS PROGRAMMING
Cammy Dennis, BS, CPT (ACE and AFAA) is Fitness Director for On Top of the World Communi‐
ties Inc., a 55‐plus adult community and The Ranch Fitness Center and Spa. Her 20 years expe‐
rience in the fitness industry includes group exercise instruction, personal training, lifestyle
coaching and program management. Her specialty is curriculum development for youth and
senior fitness. She co‐authored Kids In Motion and numerous articles on youth and senior fit‐
ness for Asiafit, SCW Fitness Education and ICAA.

cammy_dennis@otowfl.com

BETHANY DIAMOND – WATER FITNESS
Bethany Diamond, CPT (ACE, AFAA and NASM) is founder of Ovarian Cycle, Inc. and an Ironman
triathlete. She is also a PowerBar R team elite athlete and a Scwhinn Cycling master trainer.
Bethany has published articles for IDEA, has DVDs produced by Healthy Learning and is a con‐
tributor to the IDEA Water Fitness Committee. She has worked with fitness professionals,
nationally and internationally, sharing with them her philosophyof safe, effective exercise that
is fun and results driven.

www.ovariancycle.org www.bethanydiamond.com

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 Ask the Experts

SALLY EDWARDS – HEART RATE TRAINING
Sally Edwards, MA, MBA is a leading expert in business, exercise science and lifestyle living. She
created the Heart Zones Training proprietary and branded training system. Sally is a best‐sell‐
ing author and sought after professional speaker with 23 books and 500 articles on health and
fitness, including Heart Rate Monitor Guidebook and The Complete Book of Triathlons. She is a
16‐time Ironman finisher, a member of the Triathlon Hall of Fame, and Western States 100 Mile
Endurance Run winner. She is the founder and CEO of Heart Zones USA, the training, education,
health club programming, and coaching company.
www.theSallyEdwardsCompany.com www.heartzones.com
www.HeartZonesCoaching.com

CHRIS GELLERT – POST REHABILITATION
Chris Gellert, PT, MPT, CSCS, CPT is President of Pinnacle Training & Consulting Systems that
provides educational materials to personal trainers via home study courses, minibooks, live
seminars and DVDs. Chris has authored the only advanced continuing education course that
examines how human movement occurs biomechanically, common pathologies and training
based on science and research. As a physical therapist and personal trainer, he lectures, writes
and consults, and is pursuing an orthopedic residency in physical therapy.

www.pinnacle‐tcs.com ptcg99@verizon.net

JENNIFER GREEN
Jennifer Green, BS in Health Fitness and Rehabilitative and Preventative Programs, MS in Clini‐
cal Exercise Physiology, is an Information Specialist at NCPAD in the Department of Disability
and Human Development at the University of Illinois at Chicago. Jennifer creates and provides
fact/information sheets and videos focused on inclusion: adapting physical activity training and
programs, making fitness centers more inclusive, etc. She is the author of the monthly NCPAD
News column “The training corner,” written for fitness professionals who work with individuals
with various disabilities and chronic conditions.
green1jn@uic.edu www.ncpad.org

JOSH HEWETT – YOUTH HEALTH AND FITNESS
Josh Hewett, BA Kinesiology, CPT (CANFITPRO), is an educator, coach, and competitive strength
athlete. He is the owner of Top Form Fitness and the founder of Team Barbarian Strength Ath‐
letics. His articles have been featured on Elite FTS, The Diesel Crew, Straight To The Bar and
QFAC. Josh has been working in the fitness and physical conditioning industry with over 20
years experience training a wide variety of clients, including the National Ballet of Canada,
Shooting Stars Soccer, Ontario Powerlifting Federation, and the Sports Medicine Specialists.
www.Top‐Form‐Fitness.com josh@top‐form‐fitness.com

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www.AAHF.info – News You Can Use 23 GAMUT, Issue 8, December 2010
KARSTEN JENSEN – STRENGTH AND CONDITIONING
Karsten Jensen, MS Exercise Physiology, CPT (CPTN) is a high performance trainer at the Uni‐
versity of Toronto. He has trained World Class and Olympic Athletes from 13 different sports
since 1993, many winning European Championships and World Championships and Associa‐
tion of Tennis Professionals Tournaments. Karsten is an international speaker, author of sev‐
eral books (most recently The Flexible Periodization Method) and is an educator with the
Certified Professional Trainers Network. He also shares “Insider Principles of World Class
Strength and Conditioning Methods” through his web site.
www.yestostrength.com

PEGGY KRAUS
Peggy Kraus, MA, ACSM RCEP, NET, is a clinical exercise physiologist in cardiopulmonary rehab
as well as a nutritional education trainer at Wellness Foundation where she teaches others
about the benefits of following a plant‐strong diet and committing to regular exercise. She is a
frequent contributor to IDEA Fitness Journal and to Examiner.com and has been published in
AFAA American Fitness and other health fitness magazines. She believes strongly that frailty
and disease have become an acceptable part of life, but both are avoidable when you exercise
and eat right.
peggykraus@verizon.net www.peggykraus.com
http://www.examiner.com/disease‐prevention‐in‐national/peggy‐kraus

JAMES MCPARTLAND
James McPartland, former President of Star Trac Fitness, is an author, international speaker and
‘wellness ambassador’ focused on developing the human potential within business. His present
endeavor at The JMac Performance Group has allowed him to further play a leadership role in
the health & fitness industry for now more than twenty years. Much of his current business
advisory and speaking activity demonstrates a philosophy called Crosstraining for Life™, focus‐
ing on uncovering the potential that lies within a company by developing the potential of the
people employed inside the business.
info@jamesmcpartland.com www.jamesmcpartland.com
http://www.jamesmcpartland.com/resources.html

LORI PATTERSON
Lori Patterson, BA, CPT (ACE, ACSM, AFAA and WellCoaches) is co‐owner of Midwest Fitness
Consulting, LLC and the creator of Boot Camp ChallengeR, a licensed group personal training
business solution. Lori has shown her commitment to fitness and wellness by training over 300
troops and cadre while serving in the U.S. Army, owning and managing fitness facilities through‐
out the US and sharing her knowledge as a fitness expert and writer for organizations such as
LiveStrong.com.
lori@bootcamp‐challenge.com www.bootcamp‐challenge.com
http://www.facebook.com/#!/BootCampChallenge http://twitter.com/BCChallenge

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 Ask the Experts

TAMMY J. PETERSEN – MATURE ADULT AND YOUTH HEALTH AND FITNESS
Tammy Petersen, MSE, is the Founder and Managing Partner for the American Academy of
Health and Fitness. She has written two books on adult fitness, SrFit™ and Functionally Fit™, and
designed corresponding specialty certification training programs. She cocreated JrFit™, a spe‐
cialty certification course focusing on youth strength training and nutrition and Move More, Eat
Better—YOU Matter!™, a lifestyle change course. Her articles have appeared on PTontheNet; and
in Club Business for Entrepreneurs, Personal Fitness Professional, Fitness Business Pro, American
Fitness and OnSitefitness.
Tammy@AAHF.info www.AAHF.info
http://aahf.blogspot.com http://youth‐aahf.blogspot.com

KRISTEN PUHLMAN – NUTRITION
Kristen Puhlman, RD, CPT (NASM and WITS), Spinning Certified (IFTA) is an Outpatient Diabe‐
tes Educator at Wake Forest University Baptist Medical Center; currently residing in Winston‐
Salem, North Carolina. She has a BS in Nutrition and Food from Kent State University. She owns
and operates Obliques, LLC; a personal training business specializing in core training, weight
management and individualized nutritional planning. She is also the on staff Dietitian for Aspire
Fitness Studios. Her experience in the hospital setting is in clinical nutrition with a primary
focus on weight management and the psychology of weight loss.
kpuhlman@wfubmc.edu

AMY RAUWORTH – INCLUSIVE FITNESS
Amy Rauworth, MS, RCEP, is the Associate Director of Operations and Exercise Physiology
Research at the Center on Health Promotion Research for Persons with Disabilities (CHP). CHP
is located at the University of Illinois at Chicago in the Department of Disability and Human
Development. She is a Registered Clinical Exercise Physiologist with ACSM. Amy conducts Inclu-
sive Fitness training nationally on behalf of the National Center on Physical Activity and Disabil‐
ity and specializes in accessible fitness center design.

www.ncpad.org

TIM ROCHFORD – SELF DEFENSE
Tim Rochford, CPT (ACE, The Cooper Institute and NSCA), 6th degree Black Belt (Kajukenbo
Karate), founder and owner of Empower Training Systems (a self defense/martial arts/kick‐
boxing fitness instructor training & certification company), has authored numerous instructor
training manuals, including (co‐author) the ACE Kickboxing Fitness Specialty Training manual
and the Proactive Personal Security Self Defense Instructor Training Program. He is an ACE and
ISSA continuing education specialist.
www.empower‐selfdefense.com www.empower‐usa.com www.p2‐force.com

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www.AAHF.info – News You Can Use 25 GAMUT, Issue 8, December 2010
JIM STARSHAK – TAI CHI FOR HEALTH
Jim Starshak, MS, NSCA‐CPT, IDEA Elite PFT, is a Tai Chi for Health Master Trainer, an Exercise
Science Adjunct Professor in Allied Health and Nursing at Kansas City Kansas Community Col‐
lege, and founder of The Home Gym, Inc. After 18+ years in US Special Forces (“Green Beret”),
Jim is a disabled veteran who teaches Tai Chi for health, functional fitness, and to inspire others.
He certifies Arthritis Foundation Tai Chi Program instructors and provides continuing educa‐
tion for ACE, AFAA, AEA, Kansas Physical Therapy Association, and the Kansas State Board of
Nursing.
thehomegym@everestkc.net www.thehomegym.net

WAYNE L. WESTCOTT – STRENGTH TRAINING
Wayne Westcott, PhD, directs the Quincy College Fitness Research Programs. He has been a
strength training consultant for the US Navy, ACE, the YMCA of the USA and Nautilus. He is an
editorial advisor for numerous publications, including The Physician and Sportsmedicine,
ACSM’s Health & Fitness Journal, Prevention, Shape, and OnSitefitness; and has authored 24
books on strength training. He serves on the International Council on Active Aging Board of
Advisors and ACSM’s New England Chapter.

Wayne@AAHF.info

MICHAEL WOZNIAK
Michael Wozniak BS, CPT, is the manager of the hospital‐related fitness center at Harbor Hos‐
pital in Baltimore, Maryland. He has 13 years experience in the fitness industry working with
clients ranging from youth athletes to seniors and special populations. He has a Bachelors
degree in Sport Psychology and is an ACE Certified Personal Trainer.

www.harborhospital.org/harborfitness mike.wozniak@medstar.net

ROSE ZAHNN – YOGA
Rose Zahnn, CPT (ACE), GFI (AFAA), E‐RYT200 (Yoga Alliance), is the founder and owner of
Healthy Habits Fitness‐Yoga‐Pilates Studios, creator of PilatesFit and the Learn to Be Lean Pro‐
gram, and is a Master Trainer for YogaFit International, Flirty Girl Fitness, and Balletone. A
UCLA graduate and a fitness professional for over 20 years, Rose teaches at Healthy Habits in
Sacramento, California; presents at conferences, leading teacher trainings and workshops; and
is a continuing education provider for ACE and AFAA.

Rose@HealthyHabitsStudio.com

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 References

Weak at Strength Training?
Petersen, T. SrFit: The Personal Trainer's Resource for Senior Fitness, Second Edition.
The American Academy of Health and Fitness, 2008.
Westcott, W., Ramsden, S. Specialized Strength Training: Winning Workouts for Specific
Populations, Exercise Science Publishers, 2001.

Educate, Motivate and Move!
Athletic Business October 2010 issue; Copyright 2010 El Paso Times, Oct 3, 2010.
Education Week: Exercise Seen as Priming Pump for Students Academic Strides, published online: Feb
12 2008 by Debra Viadero.
Spark: The Revolutionary New Science of Education ad the Brain 2008 John J. Ratey, MD Little, Brown
and Company.
Advocacy: A Case for Daily Quality PE Action Based Learning, written for TEPE Journal 2001 Jean
Blaydes.
Dwyer, T., Relations of Academic Performance to Physical Activity and Fitness in Children, 2001.

A Protective Prescription for Individuals with Spinal Cord Injuries
Myslinski, M. J. Ed.D., PT. (2005). Evidence‐based exercise prescription for individuals with spinal cord
injury. Journal of Neurological Physical Therapy, 29(2), 104.
Nash, M. S. Ph.D., FACSM. (2005). Exercise as a health‐promoting activity following spinal cord injury.
Journal of Neurological Physical Therapy, 29(2), 87.
Spinal cord injury facts and statistics. (2009). Retrieved May 27, 2010, from http://www.sci‐info‐
pages.com/facts.html.
Thompson, W. R. Ph.D., FACSM, Gordon, N. F. MD, Ph.D., MPH, FACSM, & Pescatello, L. S, Ph.D., FACSM.
(Eds.). (2010). ACSM's guidelines for exercise testing and prescription (8th ed.). Baltimore: Lippincott
Williams & Wilkins.

Working with Clients who have Type 1 and Type 2 Diabetes
1) American Diabetes Association. Standards of Medical Care in Diabetes ‐ 2007. Position Statement.
Diabetes Care. Volume 30 Supplement 1, January 2007.
2) ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription Fourth Edition.
American College of Sports Medicine. Lippincott Williams & Wilkins, 2001.

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www.AAHF.info – News You Can Use 27 GAMUT, Issue 8, December 2010
 3) ACSM's Guidelines for Exercise Testing and Prescription Seventh Edition. American College of
Sports Medicine. Lippincott Williams & Wilkins, 2006.
4) Wikipedia. Ketoacidosis. Retrieved on 6/19/2007. Available at http://en.wikipedia.org/wiki/
Ketoacidosis.
5) ACSM Position Stand Exercise and Type 2 diabetes. Retrieved on 6/19/2007. Available at http://
www.acsm‐msse.org/pt/pt‐core/template‐journal/msse/media/0700.pdf.
Suggested readings:
American College of Sports Medicine. Exercise and Type 2 Diabetes. Position Stand. Available at http://
www.acsm‐msse.org/pt/pt‐core/template‐journal/msse/media/0700.pdf.
ACSM’s Resource Manual for Guidelines for Exercise Testing and Prescription Fifth Edition. American
College of Sports Medicine. Lippincott Williams & Wilkins, 2005.
ACSM's Guidelines for Exercise Testing and Prescription Seventh Edition. American College of Sports
Medicine. Lippincott Williams & Wilkins, 2006.
American Diabetes Association. The Health Professional's Guide to Diabetes and Exercise. N. Ruder‐
man and J. Devlin(Eds.) Alexandria, VA: American Diabetes Association, Inc., 1995.
American Diabetes Association. Diabetes Mellitus and Exercise. Position Statement. Diabetes Care
25:S64, 2002.
American Diabetes Association www.diabetes.org (800)‐342‐2383.

Training in the Water
American Council on Exercise. 1997. Personal Trainer Manual: The Resource for Fitness Professionals
(2nd ed.). Sand Diego: American Council on Exercise.
Brown, Lee E. & Ferrigno, Vince A. 2005. Training for Speed, Agility and Quickness 2nd Edition, Human
Kinetics, Champaign, Illinois.
Diamond, Bethany. (2003). Tennis Gets Wet. IDEA Personal Trainer. January 2003.
Kolovou, T. & Eksten, Frank. 1998. Water Sports Training, IDEA Health & Fitness Source. June, pp. 50‐
58.
Mary E. Sanders, PhD, DPTSc, Daryl Lawson, PT. “A Knee Up To Play IDEA Fitness Journal” September
2006.
Sanders, M. PhD. Water Training. IDEA Health & Fitness Source. September 2003.
Sanders, M. Ed. 1999. YMCA Water Fitness for Health, Human Kinetics, Champaign, Illinois.

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 Sanders, M.E. & Kennedy, C. 1998. Water Research Update, IDEA Health & Fitness Source. June,
pp. 32‐39.
Sanders, M.E., & Rippee, N. 1994. Speedo Aquatic Fitness System, Instructor Training Program, San
Diego, CA: IDEA Health & Fitness Inc.
Thein, Jill M. & Brody, Lori Thein, 1998. Aquatic‐Based Rehabilitation and Training for the Elite Athlete,
The Journal of Orthopedic & Sports Physical Therapy, 27:1 January, 1998, pp. 32‐41.

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 Back to Table of Contents

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