Relaxation Segment: The Senior's Breakfast Special

The Senior's Breakfast Special

We went to breakfast at a restaurant where the "Senior's Special" was two eggs, bacon, hash browns and toast for $1.99.

"Sounds good," my wife said. "But I don't want the eggs."

"Then I'll have to charge you $2.49 because you're ordering a la carte," the waitress warned her.

"You mean I'd have to pay for not taking the eggs?" my wife asked incredulously.

"Yes!!" stated the waitress.

"I'll take the special." my wife said.

"How do you want your eggs?"

"Raw and in the shell," my wife replied.

She took the two eggs home.

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"Success is taking the hand you were dealt and utilizing it to the very best of your ability."

This was shared with me by Bonnie Perry, a SilverSneakers Instructor at the Chickahominy Family YMCA.

Six of the Most Commom Mistakes I See

If you teach a SilverSneakers class, you know that SilverSneakers has some guidelines for working with seniors that other classes may not have. They, also, have a class format which includes 6 distinct segments: Warm-up, Range-of-Motion Stretches, Tools, Cool-down, Final Stretches, and Relaxation segment.

As an Instructor Coordinator with SilverSneakers I get to see many different instructors every year. They all have their own style and I get tons of great ideas! It amazes me to see the energy that is put into making these classes so effective and fun!!! We have the best group of instructors anywhere!!

Because we're all striving to do the best job we can, I want to share the most common mistakes I see. They are:

Six Most Common Mistakes I See

#6- Forgetting to add the dynamic Range-of-Motion stretches after the Warm-up. These stretches start with the hips and shoulders and are followed by the neck, elbows, ankles, wrists, and fingers. Rhythmic ROM stretches are slow and purposeful allowing for participants to set their own pace as they move through the full ROM.

#5- Forgetting to add the Relaxation Segment at the end of class. Other classes may end with stretches and breathing but in SS classes, you want to allow your participants to sit all the way back in their chairs and relax for a few minutes. This is a time to include stress relief techniques such as: deep breathing, tighten/release, thought of the day, visualizations, affirmations, jokes, poems, etc. I have lots of resources for you on this blog. Remember, the relaxation segment is your signature on your class!

#4- Forgetting to acknowledge goals, pacing, and Perceived Exertion heart rate chart during the beginning of class. Many of our participants have never had a gym membership before SilverSneakers. We need to make sure they know how to pace themselves and set goals that challenge themselves at a safe level. Since many participants are on medications, the PE chart which uses a scale from 1 - 10, is a more effective way to judge how hard a participant is working than taking a pulse. This is, also, a good time to mention drinking water and modifications such as they can stand or sit, use the tools or not, etc.

#3- Cuing or modeling forward flexion at the hip greater than 45 degrees. If you are sitting up straight in a chair and then lean forward halfway between chair back and knees, this is 45 degrees. Often instructors are very flexible and go too far forward without noticing it. Seniors may have weakness in their spine or osteoporosis without even knowing it. Great force is placed on their vertebrae, compressing them, when they bend forward. This can cause fractures in this population.

#2- Forgetting to coach to "step/reach to the side" for water or equipment stored under the chair. Make sure your participants are sitting and then cue for them to step to the side, place opposite hand on the thigh and lean to the side. This keeps their heads above their hearts and protects their lower backs.

And Finally - The Number One Mistake I See Is:

Not teaching from a standing position or moving so that all can see You! Many times instructors think that they need to sit when their participants are sitting. They think that if they stand, their class will stand, too. First, you can start a move sitting and then stand. Let your class know that you are standing so that you can see them and they can see you. This is especially important in a large class! Second, you may have some that chose to stand when you do and this is okay! They always have the option to stand or sit in Muscular Strength and Range of Motion. They'll figure it out as they get used to seeing you stand. Also, move to the sides of the room if your class is facing the sides of the room (such as in the "swim" move we do). This way your class can see you and keep a neutral spinal alignment through the neck and back. Standing, when possible, will improve communication and participation in your class!

That's it! My top Six. I hope these are a good reminder of why we do things the way we do in our classes. As always, if you have any questions or comments, please let me know.

The postings on this site are my own and don't necessarily represent SilverSneakers' positions, strategies, or opinions.

Relaxation Fun- And That's How the Fight Started!

And That's How the Fight Started!

One year, a husband decided to buy his mother-in-law a cemetery plot as a Christmas gift.

The next year, he didn't buy her a gift.

When she asked him why, he replied, "Well, you still haven't used the gift I bought you last year!"

AND THAT'S HOW THE FIGHT STARTED!

I asked my wife, 'Where do you want to go for our anniversary?'

It warmed my heart to see her face melt in sweet appreciation.

'Somewhere I haven't been in a long time!' she replied.

So I suggested, 'How about the kitchen?'

AND THAT'S HOW THE FIGHT STARTED!

My wife and I were watching Who Wants To Be a Millionaire while we were in bed. I turned to her and said, 'Do you want to have sex?'

'No,' she answered.

I then said, 'Is that your final answer?'

She didn't even look at me this time, simply saying 'Yes.'

So I said, 'Then I'd like to phone a friend.'

AND THAT'S HOW THE FIGHT STARTED!

My wife sat down on the couch next to me as I was flipping the channels.

She asked, 'What's on TV?'

I said, 'Dust.'

AND THAT'S HOW THE FIGHT STARTED!

My wife was hinting about what she wanted for our upcoming anniversary.

She said, 'I want something shiny that goes from 0 to 200 in about 3 seconds.'

I bought her a scale.

AND THAT'S HOW THE FIGHT STARTED!

Rut Blocker

Seated Inner Thigh Adduction: Sit with the ball placed between legs or thighs (not knees!). Squeeze legs together 8x's (Cue to "Pop out of the chair" as they squeeze the ball~ Bonnie Perry) This can be combined with upper body moves such as touching fingers, crossing arms, etc., if desired. Then cue to hold R leg still and just squeeze with L leg. Repeat while holding L leg still and squeezing the ball with the R leg.

You could follow this move with Outer Thigh Abduction: Place ball on the outside of the R thigh. While holding the ball, press the leg into the ball. Repeat on the other side.

If you have any questions on these moves, please let me know. Remember to always cue to follow their doctors orders.

The postings on this site are my own and don't necessarily represent SilverSneakers' positions, strategies, or opinions.

Relaxation Fun- Dog Philosophy

Dog Philosophy

~The reason a dog has so many friends is that he wags his tail instead of his tongue.

~"If there are no dogs in Heaven, when I die I want to go where they went." Will Rogers

~"A dog is the only thing on earth that loves you more than he loves himself." Josh Billings

~"Properly trained, a man can be a dog's best friend." Corey Ford

~"Old age means realizing that you will never own all the dogs you wanted to." Joe Gores

~"We give dogs time we can spare, space we can spare and love we can spare. And in return, dogs give us their all. It's the best deal man has ever made." M. Acklam

~"Acquiring a dog may be the only opportunity a human ever has to choose a relative." Mordecai Siegal

~"Ever consider what our dogs must think of us? I mean, here we come back from a trip to the grocery store with the most amazing haul - chicken, pork, half a cow. They must think we're the greatest hunters on earth!" Anne Tyler

~"In order to keep a true perspective on one's importance, everyone should have a dog that will worship him and a cat that will ignore him." Dereke Bruce

~If your dog is fat, you aren't getting enough exercise!

"If you aren't convinced that dogs are family, you need to go to Cafe Karibo in Florida. My husband, Jimmy, and I were having brunch at the cafe and he asked our waitress if he could see the "Dinner" menu. She misunderstood him (probably because of his Virginia accent) and brought him the "Doggie" menu. For $4.50 you could get a homemade doggie meal, including dessert!"~ Jeannine

Dogs have owners.

Cats have staff.

I Love Love Love SilverSneakers!

I want to share this e-mail that I received from a SilverSneakers participant at the Tuckahoe Family YMCA in Richmond, VA.

Hi Jeannine,

I finally have a minute to write to you about SilverSneakers...About a year ago, I had a terrible left knee problem. I could hardly walk and thought my shopping career was over. I thought I was just going to have to stay home and be bored to death forever. I went to the orthopedic specialist and he said I had arthritis and should exercise. Well, I have never been a believer in exercise and thought he was crazy but I also thought I should try something. I joined the YMCA and was told about the SilverSneakers program. I tried it and fell in love with everything about the program-even the weights, straps (tubes) and the balls!!!!!! I find the instructors to be fun, upbeat, informed and delightful. The music is great and I, who hated exercise remember, am in love with all of the SilverSneakers programs that are offered. I go five days a week. My knee is now perfect and i am able to shop to my heart's delight (much to my husbands dismay)!! Sooooo may I say............I LOVE LOVE LOVE SILVERSNEAKERS AND WISH THE WHOLE WORLD COULD KNOW ABOUT THIS FABULOUS PROGRAM. KEEP UP THE GREAT WORK. YEAH SILVERSNEAKERS FOREVER!!!!!!!!!!!!!! by Tali Alcorn

Isn't that a great letter? Just in case we forget why we spend nights learning the bunny hop, or a fun cool-down Tango, or all of the special things we add to our classes. We know we're not doing this for the money! Ha, ha!

Thank you, Tali, for sharing your story with us!!

Rut Blocker

From March 2010 Prevention Magazine:

For totally toned arms, flip your grip. Changing hand positions for dumbbell exercises targets different-often underutilized- muscles for all-over firming, says exercise physiologist Pete McCall of the American council on exercise.

Start BICEPS CURLS with palms facing back instead of forward. As you lift, they'll face away from you.

Do TRICEPS KICKBACKS with palms forward instead of in toward body. Palms will face down as arms extend.

Mother's Day Ideas

Mother's Day is such an important day for many of our members! We can help to let each mother know that she is remembered. This doesn't have to cost a lot. We can read a poem or a special quote. We could recognize the mother with the most children, oldest child, youngest child or grandchild, most grandchildren, child that is lives the farthest distance away, etc. We could take their pictures and put them on our bulletin board. I don't know who in my group has the most children, etc. Do you? This is a great way to help the group to get to know each other!

Some of you may be having potlucks or special events. Could you share your ideas with us?? We all benefit from working together!

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A young girl asks her grandmother, "How old were you

when I was born?"

Her grandmother replies, "Forty-nine."

"Wow, that's a lot of time we missed spending together!"

the granddaughter exclaims.

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"A happy childhood is one of the best gifts that parents have in their power to bestow." Irish Proverb

"A mother always has to think twice, once for herself and once for her child." ~Sophia Loren

"A mother is not a person to lean on but a person to make leaning unnecessary." ~ Dorothy Canfield