Hello, water fitness enthusiasts and curious readers! Today, we're diving into the world of digital fitness assistance for the pool, and let me tell you, it's a game changer! Meet Ability Fix – not your average fitness app. It's like having a personal trainer, motivational coach, and a little cheerleader all in your pocket. And who doesn't want a cheerleader, right?

1. Personalized Workouts: Your Body, Your Rules! First off, Ability Fix doesn't believe in a one-size-fits-all approach. Let's face it, we're all wonderfully unique, like snowflakes with pool memberships. This app customizes your workout plans based on your individual needs and goals. Whether you're aiming to run a marathon or just want to sprint to the fridge faster, Ability Fix has got your back (and arms, and legs, and core).

2. Accessibility: Fitness for All! One of the coolest things about Ability Fix is its focus on accessibility. Whether you're an Olympic athlete or someone who thinks a burpee is a polite bodily function, this app is for you. It's designed to help people of all fitness levels and abilities, making it a real MVP in inclusive fitness.

3. Track Your Progress: Your Fitness Journey, Charted! There's something deeply satisfying about seeing your progress. Ability Fix lets you track your workouts, so you can literally watch as you go from 'I barely moved today' to 'I'm basically a superhero'. It's like having a fitness diary, but without the teenage angst.

4. Expert Advice: Like Having a Pocket-Sized Trainer Ever wished for an aquatic trainer who could fit in your pocket? Well, wish no more! With expert tips and advice, Ability Fix is like that knowledgeable friend who actually knows what they're talking about when it comes to water fitness. No more questionable advice from Bob at the pool!

5. Motivation: Keeping the Fitness Flame Alive! We all know that staying motivated is half the battle. Ability Fix is like that little voice in your head, but instead of saying, "Let's skip the gym and eat pizza," it's more like, "You've got this, let's crush some goals!" It's the pep talk you didn't know you needed.

In Conclusion: Ability Fix isn't just an app; it's your partner in the quest for fitness and wellness using the pool. It's there to support you, challenge you, and maybe make you laugh a little along the way. So, why not give it a try? Your future fit self will thank you. And remember, every time you use Ability Fix, an angel gets its pool gym wings (or so I've heard).

Happy fitness journey, everyone!

2020 has brought us some huge changes to the way we live our lives.  The guidelines are constantly changing but they all seem to center on SOCIAL DISTANCING.  To deal with this current situation as well as those times when you cannot get into the pool, I have written this workout for you.   You can print out this PDF and use it in the comfort of your home.  Starr's Home Workout

Listening to a pod cast about how to improve muscle growth, endurance and generate better brain function has me really excited today.  To sum up what Dr. Rhonda Patrick presented:  If you use the sauna for "Hyperthermic Conditioning" you can increase your body's production of Growth Hormone.  Science has proven that Growth Hormone (IGF-1) increases muscle while reducing fat, helps repair lean muscle, increases the growth of new brain cells, AND it prevents your brain cells from dying.  You can also increase your body's production of Growth Hormone with strenuous exercise but your body will become acclimated to strenuous exercise over time and it will be less effective.  BUT  you can use the sauna for 30 minutes a day and enhance your body's performance.  This is less stressful on the body and just as effective!   But don't stop exercising all together, you just add the sauna on those days when you need a rest from pounding the pavement or slamming the weights.  Super simple, super effective, sit in the sauna for 30 minutes. 

This is the  video:  http://youtu.be/aHOlM-wlNjM

Who should not use a sauna is answered in this article from the American Journal of Medicine: http://www.amjmed.com/article/S0002-9343(00)00671-9/abstract

Sauna use leads to a healthier brain, enhances endurance, and increases muscle while reducing fat!

First, what is arthritis?  (Source: Arthritis Foundation)

Simply put it is painful inflammation of the joints.  There are over 100 different types of arthritis...  Symptoms are joint pain, swelling, stiffness, a loss of range of motion, plus pain can be moderate to severe, coming and going, etc.  Diagnosing arthritis is complex, but we are not focusing on diagnosis.  That is for you and your doctor to do together. 

What can you do about arthritis pain? 

Here are a few GENERAL actions you can take to relieve the pain of arthritis.

Regular non-impact physical activity (water exercise is excellent)

Maintaining a healthy weight (diet is #1, eating fresh healthy food)

Strengthening the muscles around the joint for added support

Balancing activity with rest (a good night’s sleep is priceless)

Using hot and cold therapies (ice packs, warm water soaks, sauna)

Qigong can be used for relief from arthritic discomfort as well

What is Qigong?

Life is energy.  Qi (pronounced “chee”) is the word for that life-force energy. Qi is everywhere, it’s in the earth, the galaxy, and your body.  Qigong is meditation with movement; a conscious form of very gentle exercise. Qigong enhances the body’s natural healing abilities, it helps you to cultivate Qi through slow movements, smooth breathing, and focused thoughts.

The Chinese physician believes Qi imbalance is the cause of many illnesses.  An emphasis is put on rebuilding the overall health and strength of spirit of the person, restoring a proper supply of Qi and blood to the body’s cells.    

Aquatic Qigong called Ai Chi is taught in the warm saltwater pool at Paradise. 

Theory:  There are 3 levels of relaxation.  The first level is postural relaxation.  The second is relaxation of the muscles & tendons.  The third is deep relaxation reaching into the internal organs, allowing you to sense their state.   In the case of Qigong treatment for arthritis, when you have reached the third level of relaxation you can lead the qi deeply into the joint where it will repair the damage.  And so the Qigong treatment must begin with relaxed and gentle movements to smoothly increase Qi circulation.  The first stage of treatment is to learn how to relax and avoid muscle/tendon tension and stress, which can increase pressure on the joint and continue to damage it. (This is why water is wonderful, the buoyancy takes all the stress off the joints.) You must also place your mind on the tender joints.  The more you bring your mind deeply into the joint and relax it, the more Qi will circulate smoothly and freely to repair the damage.  The best time to practice Qigong is in the morning, it gets your energy flowing after being still all night.

Practical: XU HONGTAO MEDICAL QIGONG SELF MASSAGE 
 Sitting comfortably with relaxed muscles, take 9 slow deep breaths, women L (left) hand over R(right), Men R hand over L, placed on the low belly. Your mind is calm focusing on what is going on inside your body. Visualize energy in your body moving, taking away stagnant or stale Qi.

1. Warm your hands by rubbing them together 9 or 18 times
2. Make 3 slow circles around your eyes, feel the warmth from your hands
3. Brush your hands over & around your ears 3 times, combing your hair back
4. Make 3 sweeping strokes down the back of your neck and shoulders
5. Make 3 sweeping strokes downward on the chest
6. Make 3 sweeping strokes downward on the front of your hips
7. Make 3 strokes down reaching as high as you can on the kidney region (low back)
8. Make 3 inward circles around kneecaps, 3 outward circles around kneecaps
9. Make 3 long sweeping strokes down the outside of the legs
10. Make 3 long sweeping strokes UP the inside of the legs
11. Make 3 circle strokes around the elbow joint, women L then R, men R then L
12. Make 3 long strokes down each arm, women L then R, men R then L

 REPEAT 3, 6 or 9 times, ending as you started, sitting comfortably… etc.

Some more tips for success:

• Do not do heavy exercises when inflamed, gently massage the joint & do light Qigong.
• When you have less pain & stiffness, take advantage & practice a little more.
• Don’t overdo it.  If you have significant pain 2 hours after, you overdid it. 
• Practice a comfortable length of time and gradually increase the repetitions. 
• Focus your mind on the body part, imagine breathing in and out of the joint.
• Practice in nature for maximum benefits.
• Bundle up if cold increases your arthritis pain.
• As always, your doctor is the one to talk to before beginning a new exercise routine.
• This Qigong self massage is a tiny sampling of the EXPANSIVE knowledge in traditional Chinese Medicine.
• Use anti-oxidants to help reduce inflammation. We personally recommend SOD, CoQ10, Alpha Lipoic Acid, Turmeric Curcumin, Hawaiian Astaxanthin, or Vitamin C, along with a diet rich in dark colored fruits and vegetables. 

I hope this helps you get relief.  
Starr Nixdorf, ATRIC

Additional information on natural ways to address arthritic pain.