New House in LA, not L.A.

Finally I have finished putting everything away and organizing my new home.  I really love it!  The home is the perfect size and layout with a separate entrance for Pilates and PT Clients through front door and foyer into the Pilates studio.  I have loved decorating for each holiday.  Tour the Garden and see my new “spool” and screened-in back porch! Who can live in Louisiana without a screened-in porch?

Front Yard

Entrance Foyer, Pilates Studio and Treatment Room/Office

Back Courtyard and Garden District Historic Landmark, Monroe, LA.  Tour my Garden 

Kitchen

Living Room and Dining Room

Master Bedroom and Bath

Guest Bedroom and Bath

 

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March 24, 2020 · 10:33 am

Styling My Brother’s Home

Scott Living Room Before and After

Scott Kitchen Before and After

Scott Dining Room Before and After

Living Room

Buffet

Dining Room and Kitchen

Powder Room

Master Bedroom: BEFORE

Master Bedroom AFTER:

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Christmas 2017

Ready to spend a lovely Christmas Eve with my family!  Thank you to my cousin, Benjy for wrapping lights around all my trees!

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Thanksgiving

Loved hosting Thanksgiving at my house for the first time ever!  I cooked the turkey and no one died!

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Bayou Life

Beautiful Bike Rides with Beatrice through the Garden District, Forsythe Park,  Island Drive and River Oaks.

 

Antique Alley, Bark in the Park, SOS Animal Shelter Fundraiser, Women’s Christmas Gathering, Delta Style Night (that is my brother, Scott in the photos)!

Horse Pilates (with Chesnie and my cousin Kim at their Ranch in Calhoun, LA) and Harleys! My brother and his best good friend, Bubba, love their Harleys!

Cousin Chancie’s Nashville Wedding!  Don’t get too excited…I am pictured with my brother, Scott in the photo frame!

 

 

 

 

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Road trip from CA to LA

Santa Cruz to Barstow, CA

Barstow, CA to Flagstaff, AZ to Memphis, TX, to Amarillo, TX

Texas Farmland between Amarillo and Waco and between Waco and the Louisiana State Line.

Waco, TX and Baylor University

Yippee!  We made it 1759 Miles to Magnolia Market before it closed on Saturday!

Clint Harp’s Design Store, Waco, TX

Welcome to Louisiana and Monroe, LA, the Home of my mom and brother and Johnny’s Pizza, the best pizza in the world!

 

 

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Tremendous Thanks!

A tremendous thank you to all of you in the TheraPilates® Programs at the Capitola Recreation Center for the amazing Farewell! I am so grateful for your beautiful cards, flowers, gifts, songs and words of gratitude and encouragement! It has been such an amazing journey watching you progress in your strength, posture and balance!

Please scroll down to view all the photos of our groups (“The Lifers, The Early Birds, and “The Slackers”) from the day as well as the beautiful piano sonata played by Tom and Karen Cole!

Take a moment to look at this lovely card created by Karen Cole depicting the “Fountain of Youth” and all of the ways we can be derailed! Thank you Karen, I am so impressed not only with your artistic talent, but with your perfect summary of the principles!TheraPilates Fountain of Youth

View a video of Tom and Karen Cole playing their beautiful farewell sonata for me!  Thank you for the lovely serenade!

Our 8:45 “Early Birds”Capitola Rec Early Birds

Our 10:00 “Lifers” who have been with me since 2008!Cap Rec Lifers

Our Right Side “Slackers,” a group of friends who have bonded since meeting in the class in 2008!  Thank you for the beautiful necklace, cards and flowers!Slackers.jpg

Trying to take selfie’s with Staci, Elise and Marcia and Bea!  Thank you all for the support for our programs all of these years!  Where’s Waldo?

Be happy, be well and be strong!  Love, peace and happy bone building to all of you!

With much love and gratitude,

Sherri

Find us online at http://www.therapilates.com

Register for upcoming TheraPilates® for Bone Building Group classes with Gina Enriquez at http://www.capitolarecreation.com!

 

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Controversial LIFTMOR Trial Commentary

A controversial preliminary report was just published by Belinda Beck’s Australian research team with results of their LIFTMOR “Leap of Faith” Trial looking at 28 subjects performing HiPRT (High Intensity Progressive Resistance Training) in healthy community-dwelling older adults with low bone density (less than -1.0 T-score). Dr. Beck felt that their results were so surprising and important that they wanted to publish some preliminary results before the trial was completed.

LIFTMOR Trial

LIFTMOR Trial

“The participants were randomised to either 8 months of twice-weekly 30-min supervised HiPRT and impact loading or a low-intensity home-based exercise program of the same duration and dose. Testing at baseline and follow-up included bone, muscle, and fat mass testing and functional performance.”

Exercise guidelines typically recommend low to moderate intensity exercise to reduce the risk of fracture in adults with osteoporosis.  There is very little evidence to support these recommendations.  The group’s “goal was to examine the safety and efficacy of HiPRT and impact loading for risk factors of osteoporotic fracture in postmenopausal women with low to very low bone mass.”

28 women average age 68, with lumbar spine T-score -2.15 average have completed the study.

INTERVENTION GROUP EXERCISE PROGRAM: The intervention group activities included 2x-weekly, 30-min, supervised HiPRT and impact loading with 8 participants per session. Bodyweight and low-load exercise variants with a focus on controlled movement were undertaken for the initial 2-4 weeks of training to ensure that the participants were fully trained with correct lifting technique. The participants were trained to avoid loading the spine in a flexed posture. Loaded exercises were then introduced and intensity progressed, so that all participants were able to comfortably perform the 4 exercises of the program (deadlift, squat, jumping chin ups/drop landings, and overhead press) by the end of the second month. The three HiPRT exercises (deadlift, squat, and overhead press) were then performed in 5 sets of 5 repetitions for the remainder of the intervention, progressively increasing weight to maintain an intensity of 80−85% 1RM.

Impact loading was applied by jumping chin ups with drop landings. The participants started by reaching up to an overhead bar and gripping in an underhand, narrow grip chin up position. The participants then jump as high as possible while simultaneously pulling themselves towards or above the bar using their arms. At the height of the jump, the bar is released so that participants drop to the floor.  5 sets of 5 repetitions of the action were performed for the duration of the intervention. Progression of impact intensity was achieved by natural training-related increases in height of the jump and chin up, by raising the bar and by gradually increasing the intensity of the impact landing from a shock-absorbing flexed lower limb position to a more stiff-legged landing. The participants performed 2 sets of five deadlifts at 50−70 % 1RM to serve as a warm-up as required.  All groups were fully supervised by an exercise scientist/physical therapist.

CONTROL GROUP EXERCISE PROGRAM:  Control group activities for the 16 participants included a very low-load home-based exercise program primarily designed for the purposes of participant retention, with the potential to reduce risk of falling (the latter for ethical reasons to address a duty of care to individuals who may be at increased risk of fracture). The control group regimen was similarly comprised of two 30-min sessions per week, consisting of a 10-min walking warm-up, four stretches, and four low-resistance exercises (lunges, calf raises, standing forward raise, and shrugs), with a focus on flexibility, lower limb muscle endurance, and balance, followed by a 5-min warm-down walk. The intensity of the resistance exercises was mildly increased by progressively adding hand weights (to a maximum of 3 kg) and increasing repetitions.

RESULTS: The 12 participants that received HiPRT and impact loading showed improved height of  0.4 cm and improved femoral neck bone mineral density of 0.3%, and improved lumbar spine BMD of 1.6%.  Functional performance improved in the INTERVENTION group in following areas of back extensor strength, gait speed, sit to stand leg strength, and balance as indicated by the functional reach test as compared to controls.

INTERVENTION GROUP vs. CONTROL GROUP RESULTS COMPARISON:

  • Height:   0.4cm vs.  -0.3cm
  • Femoral Neck BMD: +0.3%  vs. -2.5%
  • Lumbar Spine BMD:  +1.6% vs. -1.7%
  • Back Extensor Strength: 65.7% vs. 17%
  • Timed Up and Go Test (TUG):  2.6% vs. -3.3%
  • 5 Times Sit to Stand: 6.2% vs. -1.6%
  • Functional Reach Test: 7.9% vs. -1.3%

The 16 participants that received low-intensity exercise showed the following:  Height loss of -0.3cm, femoral neck -2.5, lumbar spine BMD -1.7, and functional performance decline in gait speed, leg strength and functional reach.  They improved 17% in back extensor strength.

There were no reported injuries.

Commentary:  I think this is a greatly needed trial.  I am thrilled to see that exercise may be proven to build bone mineral density without medication.  However, I am concerned about the lifting technique (as seen in videos posted online- https://www.youtube.com/watch?v=9EZw_wrFnmI) that may predispose the participants to vertebral compression fractures.  Outcome measures were taken via DXA and functional tests.  I was pleased to see that they included standing height in the study outcome measures to monitor height loss due to vertebral compression fractures.  I would have loved to see them include VFA, and Kyphotic Index pre- and post-trial to be sure that no participant had subsequent vertebral fractures during the study. I look forward to the results from the continuation of the study of the 354 subjects that will be entered into the trial!   

http://www.ncbi.nlm.nih.gov/pubmed/26243363

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Make no bones about it, TheraPilates for Osteoporosis was a huge success!

I was recently at a conference where Sherri Betz was one of the members of a panel discussion on special populations.  The first question that was asked by the moderator was “What reputable research resources could each of the participants recommend?” Without hesitation, one of the panelist grabbed the microphone and said “Two words, Sherri Betz!”

Osteoporosis Course Tucson

Created by Sherri Betz, PT, TheraPilates for Osteoporosis, is a comprehensive program for the fit and frail, adaptable for the clinical or Pilates studio environment or the neighborhood community center.

Osteoporosis Course Tucson2

Dr. Tim Lohman, bone health researcher at University of Arizona and Terri Guido, PT from the BEST Study.

Thank you for your participation in this wonderful, dynamic and enriching weekend! From leading researchers in bone health at the University of Arizona, to physical therapists, Pilates enthusiasts, Pilates instructors and athletic trainers, it was a pleasure connecting with such a diverse group of individuals from around the world!

We immediately began to incorporate much of what we learned from Sherri into our sessions at BodyQuest Pilates. It is powerful to imagine the ripple effect that our group of 32 participants can have as we return to our own communities with the ability to apply current research in teaching effective exercise for bone health and avoid high fracture risk exercise for the osteoporotic patients or clients.  Sherri, your work is empowering and inspiring, thank you!  I would also like to say “Thank You” to Michele Franzella, PMA®CPT, who assisted Sherri throughout the weekend.
Osteoporosis Course Tucson6
That being said, Sherri will be teaching her course June 6th & 7th at her studio in Santa Cruz, California. She has graciously extended the Early Bird Deadline to Tuesday May 12th! If you know of anyone who is interested in participating in this workshop, please share this information with them.

For TheraPilates Course Information and online registration click Here.
For TheraPilates Course description, objectives and schedule click Here.
Osteoporosis Course Tucson3  Osteoporosis Course Tucson5
Thank you for investing your time in this workshop! BodyQuest Pilates is committed to providing exceptional educational experiences for the clinical and movement practitioner.  If you have any suggestions of workshops or presenters that you feel we should consider for future programing, please share your ideas with me.

With sincere gratitude,
Your Tucson Host Committee!

Mirea Sharifi
Stephanie Christenson
Heidi Fisher
Rebecca McAllister
Elizabeth Biocca
Jaime Robinson

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To Vibrate or Not to Vibrate?

Recently, an interesting randomized placebo controlled “Vibration to Improve Bone in Elderly Subjects” (“VIBES”) trial conducted by some of my favorite researchers (Mary Bouxsein and Clint Rubin) revealed that 2 years of vibration platforms as compared to placebo controls did NOT result in bone density increases in the vertebral bodies or femoral neck nor bone marker improvements in subjects of average age 82. http://www.ncbi.nlm.nih.gov/pubmed/25581217

174 men and women (89 active, 85 controls) were exposed to either 10 minutes of Whole Body Vibration (WBV) on a standing platform or a placebo platform daily for 2 years.  At the 2-year follow-up, biochemical bone markers and bone density as tested by QCT did not improve. 

Clint Rubin, Vibration Researcher

Clint Rubin, Vibration Researcher

The results do not surprise me.  I have never been a fan of vibration platforms for older adults…they are too expensive and can’t really be practically used for the masses especially if 1 in every 2 people over age 50 have low BMD.  If they were effective for improving bone density in older adults and a vibration “floor” could be designed to vibrate 50 people at a time in a group class, I am all for it!  Sounds like my gut feeling was right all along. We need to stop depending on devices and keep moving our own bodies against gravity!

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