FUNdamentals in FUNctional FITness
by Nikki Carrion, MA
Co-Owner,
FitXpress LLC
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ESPECIALLY DESIGNED WITH SENIORS IN MIND
NIKKI CARRION, MA
Co-Owner; FitXpress
Contact
Nikki Carrion is co-owner of Fit Xpress
Consulting Services in Waterloo, IA.  
She has over 25 years of experience
in the field of health promotion and
says her passion for her work comes
from her desire to practice preventive
health and promote positive lifestyle
changes.  Although she works with a
wide variety of ages, from college
students to older adults, she says her
focus is on empowering older adults
to higher levels of functional fitness.   

Nikki has a graduate degree in
Community Health Education with an
emphasis in Gerontology from the
University of Northern Iowa.  She also
has a number of certifications
including balance training, chronic
disease self- management, exercise
for hip & knee replacements, group
exercise instruction, personal
training, yoga and pilates.

EDUCATION:

  • MA; Community Health
    Education.  University of
    Northern IA.  Emphasis in
    Gerontology.

CERTIFICATIONS:  

  • Enhance Fitness Master
    Trainer ~ University of
    Washington, WA.
  • Chronic Disease Self-
    management Master Trainer
    ~ Stanford University, CA.
  • Balance Trainer ~ Cal State
    Fullerton, CA.
  • Personal Trainer / Fitness,
    Yoga & Pilates Instruction ~
    Nat'l Exercise Trainers
    Association
ACTIVITY DIRECTOR TODAY
ABOUT NIKKI
RESOURCE BOX

Nikki Carrion’s primary
passion and mission is to
empower older adults to
higher levels of functional
fitness.  Besides the Relax &
Breathe CEU module,
FitXpress has a series of
chair exercise DVDs as well
as a training module for
activity professionals.  
FitXpress methods are safe
and effective AND
demonstrate how to put the
FUN into FUNction!
For more information go to:
http://www.fitxpress.com
check out the product page.
Empower yourself with
FitXpress!!  
Contact:
nikki@fitxpress.com
or call 319-404-4219.  
Guidelines for Exercising Safely

Welcome back!  We’ve discussed several topics related to physical activity and just how
important it is for your residents/patients (RPs) to get moving.  Anything is better than
nothing and efforts should include strength, flexibility and cardio-type efforts.  If you’re
just getting started, or if you’re still holding off due to lurking feelings that you may do
something incorrectly and end up having a RP get hurt…read on.  Consider the
following as standard guidelines for keeping RPs safe as they exercise:
1.        Consider doing a PAR-Q (physical activity readiness quiz) before you get started
to determine whether or not medical clearance is advisable.  If it is…request one before
you start.
        You can get a PAR-Q template through a search engine, or we would be happy to
set you.  Call FitXpress for more info: 1-800-481-7449.

2.        Advise your RPs to…
        Stop if they become at all uncomfortable or experience pain.
        Skip class if they are sick and/or running a fever (or if they have an injury).
        “Listen to your body and do what it says!”  In other words…don’t overdo it.
        NEVER hold your breath!  Muscles need oxygen to work and blood pressure
increases when the breath is held.
        Stay hydrated; make water available and encourage them to drink often.
         Work as an intensity that feels controlled…yet is above the norm in terms of rate
of breathing and/or heart rate.  Being able to carry on a fairly normal conversation is
pertinent (no breathlessness).
        Sit up tall and breathe into the belly area.
        Stop exercising and consult with a physician if you should experience:
i.        Tightness of the chest, neck or throat.
ii.        Considerable difficulty in breathing or abnormal heart rhythms.
iii.        Weakness, fatigue, nausea, light headedness or visual interruptions.

3.        Make sure your RPs warm up for 3-5 minutes; deep breaths & small movements
of the arms and the legs.
4.        End with a cool down; slow down movements, do simple stretches and do more
deep breathing.  
5.        Make the surroundings in your class area safe…free of obstructions.
6.        Use safe equipment and ask RPs to wear clothing that is comfortable, with
supportive shoes preferred.
We are excited to announce this month’s release of the Steps to Better Balance & Fall
Prevention training module.  This module is for YOU if you are an activity professional in
the market to help those you serve to improve their physical balance and/or to reduce
fall rates in your facility.  Call 1-800-481-7449 for more info.  Until next time…be healthy!