At 15-years-old, Julie I., of Irvine, CA, had a brain aneurysm while on a skiing trip with her family. She couldn’t lift her head or swallow. She could hear, but could not speak. Sitting in the hospital room to comfort Julie was her grandmother, Frances. The nurse informed her that her granddaughter would never speak again, and Frances’ reaction to that was hanging a sign on the hospital door that read: If you have something negative to say, don’t come in.
Three years later, not only was Julie able to speak, but she was a graduate of Mater Dei High School. Getting there, though, wasn’t easy. Doctors recommended putting Julie in an assisted living facility, but her family took her home and went to work, helping teach her how to do various things again. Not only did her family help, but fellow classmates, neighbors and parents of the kids she used to coach in soccer all rallied behind her, calling it Operation Julie.
For years, Julie would wake up, see her wheelchair and vow that by the end of the year she would walk independently again. Year after year she renewed that vow until she was able to walk with the assistance of a walker in 2000. Her strong-mindedness spilled over to all other aspects of her life. She wanted to go to USC, so she made it happen. She had always wanted to rush a sorority, and so she did. She wanted to experience life living in a sorority house, and would you guess – she did.
Julie shared with us how her workouts changed over the years and she became stronger. At first, she said she did mostly floor exercises with her physical therapist, since she had to learn, and train, her body to do things that once came naturally. She did a lot of core strengthening, balancing exercises, learned to sit-up, hold her head up, and countless other activities. Once she attended college, her physical therapy turned to walking practice.
Once Julie graduated from USC, she moved back to her hometown of Irvine, CA, and once again, her workouts changed. Julie would go to the gym 3-4 days a week and do mostly cardio. When she was on the treadmill she would hold onto the front bars to keep her balance and she had learned how to use the bikes and weights, as well as do floor exercises, from her time spent in physical therapy. Julie explained that she went to the gym religiously for 26 years, improving gradually over time, and that her tremors almost completely disappeared and her flexibility improved.
Julie now trains at LA Fitness in the mornings before work. Her and her dad have even participated in four MS150 Rides, a two-day fundraising bike ride to help raise money for MS (multiple sclerosis), spanning from Newport Beach to San Diego. She has a recumbent three-wheel bike. Now, at 52-years-old, Julie mostly exercises on the bike, stretches and strength trains with weights. Having overcome so much in her lifetime, Julie started a non-profit called SupportAbility, which awards high school seniors who have graduated despite tremendous personal obstacles.
Julie shared, “Thanks to the beautiful, friendly and immaculate gym, hard work and a routine I can write this.” We can’t wait to see what the future holds for this incredible woman. If you would like to donate to SupportAbility, and read more about this non-profit organization, please visit Julie’s website here.
*SupportAbility is not an affiliate of LA Fitness. This link will take you to an outside webpage, and any representations or warranties made therein are made by SupportAbility only, and not by LA Fitness.
Consult with your physician before starting a new fitness regimen.
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Hi, I am an LA Fitness Member for more than 10 years. I have a question regarding my health. Just recently I was diagnosed with prediabetes. I do not know how to control my sugar level. What do you think should I eat, how much sugar should I eat everyday, how do I know if I’m having enough sugar in my body? Your feedback would save my life because I am really losing a lot of weight. Thank you.
– Jo
Thanks for reaching out, Jo. It’s great that you’re addressing your prediabetes (aka. impaired glucose tolerance) right away.
Though your diagnosis reflects higher than normal blood sugar, it will take balancing ALL your food to manage it. Here’s why: foods have a combination of macronutrients (carbohydrate, fat, protein) that all impact blood sugar. Unless they have certain bonds which make them fibers, carbohydrate molecules directly break down into sugar through digestion. So even a sugar-free baked potato will raise blood sugar. The presence of protein and fat in the stomach will somewhat slow the digestion of carbohydrate at the same meal, thus reducing the rate of absorption and subsequent blood sugar rise. Adding sour cream and cheese to the potato will have a desirable blunting effect.
A meal of pasta and marinara is carbohydrate-rich and therefore a blood sugar booster. Reducing portions and adding a couple of meatballs or Parmesan cheese and fibrous broccoli makes for a more balanced meal that is likely to have a milder effect on blood sugar. That’s not to say that if you just load up on fat it will counteract sugar (sorry, ice cream). I’d stick with starches, fruit and fluid milk for the healthiest carbohydrates and avoid refined sugars. There is no minimum need for sugar, only for carbohydrates, and it’s recommended your daily intake is at least 130 grams.
Your take-home message is to avoid added sugars, balance your meals (complex carbohydrate/protein/fat) and increase activity to lower your blood sugar levels.
– Debbie J., MS, RD
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This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
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Thanksgiving Day club hours for Canada are 8am to 6pm. The Kids Klub will be closed all day. Regular club hours will resume on Tuesday, October 10th.
When you think a goal is impossible to reach, think again. Lewis C., of Atlanta, GA, managed to compete in the Chicago Marathon after an 18-week training program, in celebration of his 30th birthday.
An interview with Pro Results® trainer, Kayla V., who helps shed some light on a few of the best exercises to help strengthen and build the hips.
Does it feel like you just can’t satisfy those hunger cravings? We get it! Constant hunger can help us lose focus and feel moody. We offer some advice for those who feel hungry all the time.
Before tackling some of the harder planking styles, it’s important to know basic planking form in order to ensure you’re taking the proper steps to avoid any unnecessary injury to your lumbar spine (lower back).
Step 1: Align your body into the position it would be in if you were going to do a traditional pushup. Make sure your hands are directly underneath your shoulder joint, not in front!
Step 2: Make sure that your arms are shoulder width apart, your palms are pressed flat against the floor* and that you are strongly holding yourself up, without feeling like your arms are going to give out.
*You can also choose to bend your elbows 90 degrees and rest your weight on your forearms to hold yourself up while you hold your palms together.
Step 3: Make sure that your neck is parallel with the ceiling. Imagine a string going from your head to your toes, perfectly aligned. Your eyes should be facing the floor so that you don’t strain your neck.
Step 4: Engage your entire core by doing an anterior pelvic tilt (bring the tailbone down and try to tuck your bottom under). By pelvic tilting, your hips align and put you into a neutral spine position (no lower back curvature).
Step 5: Hold for as long as you can while squeezing your core and glutes.
There are a large variety of planking styles that can help keep things fun and fresh if you’re getting tired of the same traditional planking form. Below is a list of 7 planking variations that may help you achieve a stronger core and tighter tummy.
1. Plank with arm/leg lift
Lift your right leg and left arm in unison. Hold and then alternate with the opposite sides.5
2. Side plank
Press your left hand into the mat and turn your body so your weight is on the outer edge of your left foot. Imagine a big medicine ball underneath you. Press your torso up and away from the imagined medicine ball, and extend your right hand towards the sky – keeping your core engaged.6
3. Side plank with twist
Lie on your left side with your forearm directly under your shoulder. Raise your right arm towards the ceiling, keeping it perpendicular to your body. Lift your hips so that your body is in a straight line from head to toe. Reach down, scoop your right arm in front of your body, and reach in the space between your chest and the ground. Twist from the waist up. Do desired amount of reps and then switch sides.7
4. Plank out
Stand with your feet hip-width apart. Reach down and touch the floor with your fingertips. Without moving your feet, walk your hands forward until you reach planking position. Reverse the movement, walking your hands back towards your toes while keeping your core engaged.8
5. Side plank with hip dip
Begin in a side plank, with arm of your choice reaching upwards toward the ceiling. With control, dip your right or left hip (depending on the side you’ve chosen, down towards the mat. Hover just above the mat and then push your hip back up into your original side plank position.9 Do desired amount of reps and then switch sides, dipping the opposite hip.
6. Stir-the-pot-plank
Use a stability ball to balance your forearms on with elbows positioned under shoulders. Feet should be extended behind you in a planking position. Move forearms in a counterclockwise direction for desired amount of reps then switch to rotating in a clockwise direction.10
7. Plank to pushup
Get into a basic plank position with your elbows on the ground, at 90 degree angles. Push yourself up, one arm at a time, into a push up position. Then lower yourself back down to your elbows on the ground, one arm at a time. Make sure to keep your core engaged throughout.11
How long should you hold a plank?
It’s important to note that you should never push your body to a point where you are feeling pain that is not a soreness associated with muscle use, such as shooting pain or straining that you cannot control. It’s been said that being able to hold a plank position for 2 minutes can be a sign that you’re fairly fit.12
The World Record for the longest time held in abdominal plank position is 8 hours and 1 minute, held by Chinese police officer Mao Weidong. He accomplished this incredible feat in Beijing, China on May 14th, 2016.13
How long have you managed to hold a plank position for? Do you have a fitness goal or accomplishment you’d like to share? We’d love to hear it! Comment below.
Sources:
When you think a goal is impossible to reach, think again. Lewis C., of Atlanta, GA, managed to compete in the Chicago Marathon after an 18-week training program, in celebration of his 30th birthday.
An interview with Pro Results® trainer, Kayla V., who helps shed some light on a few of the best exercises to help strengthen and build the hips.
Does it feel like you just can’t satisfy those hunger cravings? We get it! Constant hunger can help us lose focus and feel moody. We offer some advice for those who feel hungry all the time.
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