Your Movement Solutions

Happy Labor Day to you and yours! Enjoy friends and family and celebrate blessings!

Walking Can Prevent Back Pain, Study Finds
Walking regularly after a flareup of back pain can prevent another occurrence for twice as long, according to a new study.

“Walking is a low-cost, widely accessible and simple exercise that almost anyone can engage in, regardless of geographic location, age or socio-economic status,” said a researcher from Sydney, Australia, where the study was conducted.

It followed more than 700 people, most of them women in their 50s, who had suffered back pain that was bad enough to keep them from daily activities. The study was published in The Lancet journal.

Participants also took less time off from work and cut medical visits in half, the study found.

An earlier study found that a fitness program that combines strength, flexibility, aerobic fitness is beneficial, the National Institutes of Health says.

These are both just further evidence that exercise helps you feel and move better.

And with back pain the second most common cause of disability, this is good news for countless millions of people.

Walking improves blood flow throughout the body, reduces time sitting, and improves the joints, among other benefits. It also spurs the brain to solve problems and think creatively.

But walking is just a first step, so to speak, in a well-rounded fitness program. You have so much more to gain from resistance training and more.
We assess feet and gait. Come talk to us about keeping you moving at your best.

Reach out for a Free foot assessment.
941-627-1256
Visit our Website: CallYMS.com
[email protected]

Want to Prevent Falls? Exercise!
Falling is a major fear about growing older – and it’s a leading cause of injury and death among mature adults. It's also a common problem for people who don't yet consider themselves “old.”

But it is not inevitable.

The US Preventive Services Task Force couldn’t be clearer: Exercise is the best defense against falling. Merely staying active helps, but exercising more than three hours a week lowers fall risk by 39 percent.

Movement includes anything you do consistently, even walking or cleaning house. But you also need to add resistance training, which includes weightlifting and resistance bands. The goal isn’t to get big muscles. It’s to keep you strong enough to prevent falling.

We all lose muscle later in life. Having less strength makes it hard to catch yourself when you trip (which everyone does, regardless of age). And muscle protects bones, so without it, we are vulnerable to breaks.

• Strengthen your legs. Even if you’re only in your 50s or 60s.
• Practice balancing. It’s never too early.
• Exercise helps prevent and treat Type 2 diabetes, which can cause nerve loss and damage in the feet.
• Every time you exercise, you’re improving your body’s ability to move blood to extremities. And you’re helping your brain’s ability to process where you are in relation to other objects as you move.
• Our back, hip, and abdominal muscles are collectively called the core. We need it strong for all kinds of reasons. Balance is at the top of them.

Call us today and let’s get to work!

Reach out for a free balance assessment.
941-627-1256
Visit our Website: CallYMS.com
[email protected]

To truly stabilize your core, shift your focus to a gentle, mindful breath that fills both the front and back of your rib cage. Imagine your breath as a wave, softly expanding your rib cage like the rising tide. This technique avoids the harmful strain of pulling in your abs or pressing your spine into the floor, which can put excessive stress on your vertebrae and discs. Feel the natural expansion and contraction of your breath, supporting your core without unnecessary pressure. As you breathe deeply, visualize your body becoming more balanced and powerful, with each exhale grounding you in strength and stability.
Perform your 3 dimensional breathing this way and watch your strength and mobility soar, and using your specific breathing cues turn every exercise into a core exercise! How awesome is that?!!!

Reach out and we'll give you a complimentary breathing assessment.
941-627-1256
Visit our Website: CallYMS.com
[email protected]

Check out my latest blog post https://wix.to/3PzLAKU

Korean-Glazed Tofu and Broccoli
Tofu can be a hard sell for meat lovers. This stands an excellent chance of winning over even the most die-hard carnivore. Tofu is first cut into planks, then patted dry and dredged in cornstarch and roasted at a high temperature to ensure an extra-crispy coating. Then it’s brushed with a savory-sweet, umami-loaded sauce made with the Korean condiment called gochujang (found in Asian sections of many supermarkets), honey, and sesame oil and returned to the oven to caramelize. Add broccoli florets to the same pan, cook up a pot of rice, and you have a quick, healthy dinner. Serves 4. – Susan Puckett, adapted from Christopher Kimball’s “Milk Street 365.

Ingredients
• 2 tablespoons vegetable or other neutral oil
• 2 tablespoons gochujang
• 2 tablespoons honey
• 2 tablespoons sesame oil, plus more for serving
• Kosher salt and black pepper
• ¼ cup cornstarch
• 14-ounce container firm or extra-firm tofu, drained, sliced into ½-inch-thick planks and patted dry
• 12 ounces broccoli florets
• 2 tablespoons sesame seeds
• Hot, cooked rice for serving

Instructions
1. Set a rack in the upper-middle portion of the oven and preheat to 475. Brush a large, rimmed sheet pan with vegetable oil.
2. In a small bowl, whisk together the gochujang, honey, 1 tablespoon of the sesame oil, ½ teaspoon salt and ¼ teaspoon pepper; set aside.
3. Put the cornstarch in a wide, shallow dish. Add the tofu slices; turn to coat. Put the broccoli florets in a medium bowl, drizzle with the remaining sesame oil and 1/4 teaspoon each of salt and pepper; toss to coat.
4. Arrange the tofu in a single layer on one side of the sheet pan and the broccoli florets on the other. Roast for 15 to 18 minutes.
5. Remove the baking sheet and lightly brush the tofu with the gochujang mixture. Flip the tofu with a thin metal spatula and lightly brush with more.
6. Return the pan to the oven for about 10 minutes.
7. Remove from the oven, lightly brush the tofu with more of the gochujang mixture and sprinkle the tofu and broccoli with the sesame seeds. Continue baking about 5 minutes.
8. Serve the tofu and broccoli with rice and drizzle with a little more sesame oil, if desired.

Susan Puckett is an Atlanta-based food writer and cookbook author.

What is your biggest challenge with exercising? Let us know.
Send us a message and let us know what's going on with you, we'd love to hear from you.
941-627-1256
Visit our Website: CallYMS.com
[email protected]

Check out my latest blog post https://wix.to/gcdQPNk

Charred Zucchini and Scallion Pasta
It’s amazing how much depth of flavor can be achieved from basic ingredients with a few tweaks in the cooking, as Yasmin Fahr demonstrates in this recipe from “Cook Simply, Live Fully.” Here, summer squash, which tends to be bland, is charred first in a dry skillet with thin slivers of lemon and scallions. Olive oil, grated Parmesan, and the starchy water from the cooked pasta transforms into a creamy sauce rich with umami rather than fat. Not only is it healthy, delicious, and filling, but it’s also easy on the wallet and a snap to make. Serves 4. – Susan Puckett

Ingredients
• Salt
• 2 large or 3 medium zucchini or other summer squash
• 1 lemon
• 2 scallions
• ¾ pound rigatoni, fusilli, ziti, or other short tubular dried pasta
• 1 cup reserved pasta water
• 2 tablespoons olive oil
• ¾ cup grated Parmesan cheese, or more, as needed
• Red pepper flakes (optional)

Instructions
1. Bring a large pot of water seasoned with about a tablespoon of salt to a boil. Meanwhile, halve the zucchini or squash lengthwise, scrape out the seeds, and cut into ½-inch-thick half-moons and set aside.
2. Cut the lemon in half. Leave one half of the lemon whole for squeezing. Slice the other half into thin rounds, poke the seeds out, and cut the slices into ¼-inch-thick matchsticks. Set aside. Then trim the roots and thinly slice scallions.
3. Add the pasta to the boiling water and cook according to package directions until slightly underdone by a minute or two. Reserve 1 cup of the pasta water, then drain the pasta.
4. While the pasta is cooking, heat a dry 12-inch cast-iron or other heavy skillet over medium-high heat until very hot, about 2 minutes.
5. Add the zucchini to the dry pan, season lightly with salt, spread out in an even layer and cook, undisturbed, for 2 minutes. Then flip with a spatula, scooting some of the slices up to rest on the sides of the pan if it looks crowded. Allow the slices to cook again, undisturbed, for 2 more minutes. Repeat this flipping process in 2-minute increments until the zucchini is browned in spots, 6 to 8 minutes total.
6. Add the sliced lemon and scallions to the zucchini and cook until softened, about 3 minutes longer. Stir in the olive oil and season lightly with salt.
7. Lower the heat to medium. Add the cooked pasta, ½ cup of the pasta water, and ¾ cup of the Parmesan, stirring well to form a creamy sauce. Add more water if the sauce looks too dry or more cheese if the sauce looks too watery.
8. Remove from the heat, squeeze in the reserved lemon half, and stir. Season to taste with salt and red pepper flakes, if desired.

Susan Puckett is an Atlanta-based food writer and cookbook author.

What is your biggest challenge with exercising? Let us know.
Send us a message and let us know what's going on with you, we'd love to hear from you.
941-627-1256
Visit our Website: CallYMS.com
[email protected]

Let's celebrate July's Fitness Friend Spotlight who overcame her frustration with not feeling well enough to do more! Listen to her story here . . .
“Before hiring Julie Anne my biggest challenge was not feeling fit. I felt very frustrated knowing that I could and should be feeling and moving better with less discomfort. My biggest take away Julie Anne has taught me is that ‘less is more’, you don’t have to perform hard exercises to make big changes. I am able to apply strategies that are specific for my body that has allowed me to feel much better and increase my fitness levels. I love having a program that is personalized, easy to follow and maintain” - Kathie G.

What is your biggest challenge with exercising? Let us know.
Send us a message and let us know what's going on with you, we'd love to hear from you.
941-627-1256
Visit our Website: CallYMS.com
[email protected]

Raw Corn Salad with Cherry Tomatoes and Edamame

Local sweet corn at its height of freshness is delicious straight off the cob. Here, those kernels are tossed together with other summery ingredients and simple dressing of olive oil and lime juice for a colorful, refreshing salad that’s portable for picnics and potlucks and infinitely adaptable. This recipe is lightly adapted from one in “Pizza Night,” and while it would indeed go well with your favorite slice, it also makes a nutrition-packed meal on its own when embellished with protein-rich edamame and feta cheese. It’s also good with chips. Serves 4. – Susan Puckett

Ingredients
• 1 cup frozen, shelled edamame
• Kernels from 4 ears of corn
• 1 pint cherry or grape tomatoes, halved
• ½ teaspoon flaky sea salt or kosher salt, plus more, to taste
• Freshly ground black pepper
• ¼ cup extra virgin-olive oil, plus more, to taste
• 3 tablespoons fresh lime juice, plus more, to taste
• 1 cup torn fresh basil leaves
• ¼ cup torn fresh mint leaves, finely chopped chives, or finely chopped green onions
• 1 avocado, peeled, seeded, and diced
• 4 ounces feta cheese, preferably in brine, cut in 1/8-inch-thick slabs

Instructions
1. In a small pot of boiling water, blanch the edamame for 15 seconds. Drain and rinse under cold water; pat dry.
2. In a large bowl, combine the corn, tomatoes, edamame, ½ teaspoon salt, and pepper to taste. Add the olive oil and lime juice and toss.
3. Taste and adjust seasonings, lime juice, and olive oil as desired.
4. Add the basil, mint, avocado, and feta. Toss gently and serve immediately.

Susan Puckett is an Atlanta-based food writer and cookbook author.

What is your biggest challenge with exercising? Let us know.
Send us a message and let us know what's going on with you, we'd love to hear from you.
941-627-1256
Visit our Website: CallYMS.com
[email protected]

Check out my latest blog post https://wix.to/DFLL00u

Happy 4th Of July to all of my Fitness Friends and Family! Enjoy your independence!

Check out my latest blog post https://wix.to/yw8pBtQ

Is Weight Loss the Most Important Goal? If you want to get in shape, you better believe this: Nothing is more important than losing weight! The number on the scale is all that matters! And we have a special deal for you on a certain bridge in Brooklyn! Trust us, folks. Despite society’s focus on it, your weight is not always the most im...

Spiced Meatballs with Chickpea Salad and Yogurt Sauce

Here’s a fun idea for your next outdoor get-together that’s more exciting than burgers and hot dogs and has more nutritional value to offer as well. It’s adapted from a recipe inspired by a Moroccan chef on the French Riviera in Rosa Jackson’s “Nicoise: Market-Inspired Cooking from France’s Sunniest City.”

Made with ground lamb or beef, the cumin-spiced meatballs are loaded with vitamin-rich herbs and can be cooked on the grill or stovetop. A drizzle of paprika-spiked yogurt and a side of lemony chickpea salad eliminates the need for mayo or a bun. A simple lettuce and tomato salad tossed in a light vinaigrette adds just the right touch of color and crunch to round out the meal while keeping the fat and carbs under control. Serves 4-6. RECIPE HERE – Susan Puckett

Ingredients
Chickpea Salad:
• 2 (14-ounce) cans chickpeas, drained and rinsed
• ½ cup thinly sliced cilantro leaves
• ¼ cup thinly sliced flat-leaf parsley leaves
• ½ cup thinly sliced scallions, white and pale green parts only
• ¼ to 1/3 cup fresh lemon juice
• 3 tablespoons extra-virgin olive oil (plus more
• 2 teaspoons ground cumin
• Kosher salt and freshly ground black pepper to taste

Meatballs
• 2 ounces day-old sourdough bread or baguette
• ½ cup milk
• 16 to 18 ounces ground lamb (or beef)
• ½ cup finely minced red onion
• 2 finely minced garlic cloves
• ½ cup finely chopped cilantro leaves
• ¼ cup finely chopped mint leaves
• ¼ cup finely chopped flat-leaf parsley leaves
• 1 ¼ teaspoons kosher salt
• ½ teaspoon freshly ground black pepper
• 1 teaspoon ground cumin
• ½ teaspoon ground ginger
• 1 large egg, lightly beaten
• ¼ cup neutral oil (if pan-frying)

Sauce
• ½ cup plain yogurt
• ½ teaspoon smoked paprika or chili powder

Instructions
1. Make the salad: In a large bowl, combine the chickpeas, cilantro, parsley, scallions, ¼ cup of the lemon juice, olive oil, and cumin. Season to taste with salt and pepper and add more lemon juice if desired. Cover and refrigerate for at least 1 hour, or up to 3 hours.
2. Make the meatballs: Break the bread into chunks, place in a small bowl and cover with milk. Set aside for at least 15 minutes or until milk is well absorbed.
3. Place the meat in a large bowl, Add the onion, garlic, cilantro, mint, parsley, salt, pepper, cumin, ginger, and egg. Squeeze the milk out of the bread and add the bread to the mixture, discarding any pieces of crust that haven’t softened. Knead the mixture with your hands for up to a minute, until all the ingredients are well mixed.
4. If grilling, prepare a medium fire in a gas or charcoal grill and shape the meat mixture into 2-inch balls (large enough so they won’t slip through the grates) and flatten the meatballs slightly with a spatula.
If pan-frying, shape the meat into 1-inch balls. Heat the oil over medium-low heat and add enough meatballs to fill the pan without crowding. Flatten slightly with a spatula and cook, turning once, for 6 to 7 minutes on each side, or until browned and cooked through. (Take care not to use higher heat so the onion will have a chance to soften.)
5. Make the sauce: In a small bowl, mix together the yogurt and paprika or chili powder.
6. To serve: Arrange the meatballs on a platter alongside bowls of the chickpeas and the sauce. Drizzle the meatballs with the sauce or dip them into the bowl of sauce.

Susan Puckett is an Atlanta-based food writer and cookbook author.

What is your biggest challenge with exercising? Let us know.
Send us a message and let us know what's going on with you, we'd love to hear from you.
941-627-1256
Visit our Website: CallYMS.com
[email protected]

Check out my blog post https://wix.to/VGztJKQ

Fitness Facts: The 3 Planes of Movement Here’s a common exercise question, followed by a helpful explanation.“Why do you sometimes have us twist our bodies while we’re also moving forward? Or lift our arms in front while lunging to the side?”You see, fitness isn’t just about doing one thing at a time, like lifting a weight now a...

Supported Wall Squats

Maintain optimal head, spine & pelvic alignment. For max glute benefit, avoid pelvic/lumbar rotation.

1. Set your alignment.

2. Find your three-dimensional breath.

3. Control your movement.

Why is this important?

Good question!

Setting your A, B, C's ensures that you are in your best mechanics for performance.

Why does this matter?

Another good question!

It's simple! Utilizing your best mechanics equals less wear and tear on your joints and soft tissue, which allows you to let the exercises you do strengthen your body in a much safer manner.

What's the bonus?

Glad you asked! Using your specific breathing cues turn every exercise into a core exercise! How awesome is that?!!!

What is your biggest challenge with flexibility? Let us know.
Send us a message and let us know what's going on with you, we'd love to hear from you.
941-627-1256
Visit our Website: CallYMS.com
[email protected]

Check out my latest blog post https://wix.to/XHyydzn

IMS Strategy:

Alignment matters. Keep your hip square over the stance leg. Avoid letting the pelvis rotate and get a sense of the increased challenge of the exercise and the glute engagement.

What is your biggest challenge with flexibility? Let us know.
Send us a message and let us know what's going on with you, we'd love to hear from you.
941-627-1256
Visit our Website: CallYMS.com
[email protected]

Check out my latest blog post https://wix.to/QH2GZkP

www.callyms.com

IMS Exercise Strategy:
We call it: IMSism: Earn the Right.

This post shows a way to progress the squat pattern. It also demonstrates using the ABCs of the Integrative Movement System, align, breathe, control.

1. Set your alignment.

2. Find your three-dimensional breath.

3. Control your movement.

Why is this important?

Good question!

Setting your A, B, C's ensures that you are in your best mechanics for performance.

Why does this matter?

Another good question!

It's simple! Utilizing your best mechanics equals less wear and tear on your joints and soft tissue, which allows you to let the exercises you do strengthen your body in a much safer manner.

What's the bonus?

Glad you asked! Using your specific breathing cues turn every exercise into a core exercise! How awesome is that?!!!

What is your biggest challenge with balance? Let us know.
Send us a message and let us know what's going on with you, we'd love to hear from you.
941-627-1256
Visit our Website: CallYMS.com
[email protected]

This one-bowl vegetarian dish adapted from Clarissa Stanton’s new cookbook, “Seriously, So Good,” is so filling and flavor-packed, it’s hard to believe it’s good for you. And it’s a snap to assemble. Toss together chickpeas and veggies with a little olive oil and seasonings. Then roast them on a sheet pan while you blend lemony tahini sauce. Heap the roasted veggies and chickpeas artfully into a bowl alongside diced avocado and quinoa. Serves 4. – Susan Puckett

Roasted Chickpeas and Vegetables
• 1 (15-ounce) can chickpeas, drained and rinsed
• 2 cups broccoli florets
• 1 red pepper, thinly sliced
• 1 red onion, thinly sliced
• 2 tablespoons extra-virgin olive oil
• 2 teaspoons ground turmeric
• 1 teaspoon garlic powder
• 1 teaspoon ground ginger
• 1 teaspoon kosher salt
• ½ teaspoon black pepper

Lemon-Tahini Sauce
• ¼ cup tahini
• 1 clove garlic, grated or finely chopped
• Juice of 1 large lemon
• 1 teaspoon maple syrup or honey
• ¾ teaspoon kosher salt
• Pinch of cayenne pepper
• ¼ to ½ cup hot water (or more, as needed)

Bowls
• 1 cup quinoa, cooked according to package directions
• 1 avocado, peeled and thinly sliced
• ¼ cup crumbled feta cheese or vegan feta (optional)

Instructions
1. Preheat the oven to 400. In a large bowl, combine the chickpeas, broccoli, red pepper and red onion. Add the olive oil, turmeric, garlic powder, ginger, salt, and pepper and toss to coat evenly.
2. Spread out in a single layer on a large sheet pan and roast 15 to 20 minutes, tossing halfway through.
3. Blend tahini, garlic, lemon juice, syrup or honey, salt, and cayenne. Slowly add hot water until the sauce is pourable.
4. Scoop ½ cup of the quinoa into each bowl and divide the roasted chickpeas and vegetables, avocado, and feta between the bowls.
5. Drizzle with the lemon-tahini sauce.

Susan Puckett is an Atlanta-based food writer and cookbook author.

What is your biggest challenge with exercising? Let us know.
Send us a message and let us know what's going on with you, we'd love to hear from you.
941-627-1256
Visit our Website: CallYMS.com
[email protected]

Check out my latest blog post https://wix.to/E3mKhSm

www.callyms.com

Let's celebrate Fitness Friend Dawn's success!
“I have been blessed with twelve grandchildren, and I need to make sure that I am always able to keep up with them all. This year I enrolled in the Foot Support Program Julie Anne McGready developed and designed with Yevette Sutter. It was so interesting to learn how our feet affect our movement and posture, and how our body’s movement and mobility depends on them. I can actually feel my toes working now, and the pain in my shoulders have subsided. It was a fun and informative program and I loved how my posture improved and how I can now move pain free. I am looking forward to continuing the program with the goal of being able to put my socks on while standing.”
- Dawn P

Questions? Send Us A Message And Let Us Know What's Going On With You
941-627-1256
Visit our Website: CallYMS.com
[email protected]

IMS Exercise Strategy:
Progress the exercise, don't change the mechanics.

1. Set your alignment.

2. Find your three-dimensional breath.

3. Control your movement.

Why is this important?

Good question!

Setting your A, B, C's ensures that you are in your best mechanics for performance.

Why does this matter?

Another good question!

It's simple! Utilizing your best mechanics equals less wear and tear on your joints and soft tissue, which allows you to let the exercises you do strengthen your body in a much safer manner.

What's the bonus?

Glad you asked! Using your specific breathing cues turn every exercise into a core exercise! How awesome is that?!!!

What is your biggest challenge with exercising? Let us know.
Send us a message and let us know what's going on with you, we'd love to hear from you.
941-627-1256
Visit our Website: CallYMS.com
[email protected]

Happy Memorial Day, we are so thankful to all of our heroes.

Healthy Recipe
Boneless, skinless chicken thighs are a low-fat, low-cost protein source that’s convenient to have on hand. But without the skin and bones to keep them moist and hold them together, they can use some extra TLC in the prep. Here’s one fast and easy idea worth keeping in your back pocket, adapted from a recipe in Yasmin Fahr’s “Cook Simply, Live Fully. Serves 4. – Susan Puckett

Ingredients
• 2 tablespoons full-fat Greek yogurt
• 2 tablespoons grated Parmesan
• 1 teaspoon ground sumac (optional)
• 1 teaspoon ground cumin
• 1 teaspoon kosher salt, plus more, as needed
• 2 limes, zested and thinly sliced into rounds
• 2 tablespoons olive oil
• 1 ½ pounds boneless, skinless chicken thighs, cut into 2-inch pieces
• 2 or 3 tablespoons chopped fresh parsley, cilantro, or mint
• Rice and green salad for serving (optional)

Instructions
1. Heat a broiler with a rack 6 inches from the heat source to high.
2. In a large bowl, combine the yogurt, Parmesan, sumac (if using), cumin, 1 teaspoon of salt, the lime zest, and 1 tablespoon of the olive oil. Add the chicken to the bowl and stir to coat.
3. Arrange the lime rounds on a sheet pan (lined with parchment for easy clean-up if desired). Drizzle with the remaining olive oil and spread them out. Arrange the chicken pieces on the pan.
4. Set the pan under the broiler and broil until the tops of the chicken pieces are lightly browned, 6 to 7 minutes. Turn the chicken pieces over and broil 4 or 5 minutes longer, or until the chicken starts to darken. (To test for doneness, cut through a thick piece with a knife to see if the juices run clear.) If the chicken is charring too quickly, move the pan down a rack to finish cooking.
5. Remove from the oven and sprinkle with the chicken and limes (which you can eat) with the herbs. Serve with rice and salad, if desired.

Susan Puckett is an Atlanta-based food writer and cookbook author.

What are your biggest challenges with your movement?
Call us today for your free clarity call. Get ready to change your life.
941-627-1256
Visit our Website: CallYMS.com
[email protected]