Health & ternationally Acclaimed Mezzo-Soprano less STAYING IRINA MISHURA Celebrates Her 25-Year Singing Career IN CONCERT Weight Training from page 49 With Kevin Bylsma, Pianist Bloomfield Hills resident Irina Mishura, has starred at the Metropolitan Opera and at nearly every major opera venue around the world - from the Far East to North America Pao rem to Europe. Her critical acclaim has carried her from virtual obscurity as a political refugee escaping to America in 1992 to the height of the opera world. MIRA NIS.U. It was Greater Detroit which first embraced her and gave her the chance to display her talent. It is with "her community" that she wishes to celebrate this special occasion - FREE OF CHARGE - and to thank them for their support. St. Regis Church - 3695 Lincoln Street - Bloomfield Hilts Thursday Evening April 14, 2011 - 7:00 p.m. In cooperation with formed with moderate loads, proper technique and continuous breathing, strength training actually decreases resting blood pressure. The exercise recommendations to improve muscle mass, bone density and resting metabolism are similar. Generally, all major muscle groups should be targeted. These include the chest, back, shoulders, biceps, triceps, upper and lower legs and abdominals. One quality set of 8-12 repetitions for each exercise, two to three nonconsecu- tive days per week, is recommended. Exercises should be performed through a comfortable full range of motion at a slow to moderate speed (at least six seconds per repetition). Also, increased muscle mass and a higher resting metabolism reduce the risk of obesity. Decreases in body fat reduce the risk for cardiovascular dis- ease and diabetes. Strength training has also resulted in a reduced risk of low back pain, depression and colon cancer. So, if you haven't pushed, pulled or lifted a weight or even your own body weight against gravity lately, now is the time to start! (I Jan Jacobs of Beverly Hills is a certified clinical exercise specialist through the American College of Sports Medicine, an exercise physiologist and a personal fitness trainer. Contact her at fiffh@comcastnet or (248) 514-1626. THE VERDI OPERA THEATRE OF MICHIGAN (Contact:verdiopera®comcast.net ) and ST. REGIS CHURCH CONCERT SERIES (Contact:ken.krach@stregis.org ) ADMISSION IS FREE Following the concert the public is invited to attend an afterglow, including hors-d'oeuvres and refreshments. Proceeds of a $20 donation will benefit the Verdi Opera's efforts to encourage and support the development of talented young opera singers. Seniors, Families & Healthcare Professionals Saturday, April 9th • 9:00 a.m. - 3:00 p. Southfield Pavilion / Civic Center Featured Seminars ilaitt Free Health Screenings • Senior Housing - Explore Options presented by... • Legal Tips Beaumont' • Home Care Explained • Alzheimer's Warning Signs Medical health professionals on site to answer questions on topics such as: Diabetes, proper foot care and Women's Urology to name a few. • Veteran's Benefits • and much more Product & Service Exhibits • Senior Living Communities Screenings may include: blood pressure, cholesterol checks and more. Event Hosted by: Alternatives- or eir- lors • Assisted Living/Alzheimer's • Nursing & Rehab Centers • Home Care Agencies • Elder Law Offices WALTONWOOD • Financial Organizations • and much more 0 American HouseCEEL PItSbyteltIn VIllageS 0›...s.7. • Free Admission • Free Parking • Door Prizes ,,„ alzheimer's NO association par ' ficipatIng partner PRESS Receive final event schedule by April 1st... call Greater htithoo Chapte• 888.590.9098 AlternativesforSeniors.com/expos/Senior-Living-Expo 50 March 31 . 2011 iN or visit Oh My! Exercising Hands, Ankles I know what you're thinking. Firstly, boring!!! Secondly, should I get my elderly mom? This information is not for able- bodied, young and strong people like me! In fact, it's exactly the opposite. Whether you're tough guy who wants to get bigger biceps, a yoga beginner, office worker, text maniac or teen, your hands and wrists take a lot of punishment. Let's not forget the feet. Better foot and ankle strength may make the difference between a slip, a minor strain, a tendon tear or more serious injury. I always tell my clients that strength and flexibility in wrists and ankles are your first line of defense in a mis- step or fall situation. When your balance is compromised your body responds in a certain way. You don't want to fall, so first you try reset your footing. Then you immedi- ately reach out with a hand to brace or grab something. So, here are some simple daily exercises for hands and feet that just might make you a little stronger and more flexible — and could make the difference in an unstable situ- ation. These exercises are intended for all ages and could help prevent arthritis for teens who text a lot; seniors who have circulation and limited range of motion issues; and those of us in between. For strength and dexterity in the thumbs and hands try some simple gripping and extension exercises. Make a tight fist with thumb on the outside and squeeze hard. Hold 10 seconds and release very slowly opening your hand completely. Spread the fingers apart wide and press thumbs and palms back. Hold 10 seconds. Repeat a few times. For thumb dexterity, bring each thumb across the palm to the pinky then press back out as far as possible to increase range of motion. Repeat at least 10 times. The exercises for the wrist and ankle are similar, which makes them easy to do and remember. That's a good thing. You're not getting younger! Repeat each one 10-20 times. Start with the wrists. Place arms on the legs, palms down and hands hanging over your knees. Lift and lower hands, but keep your arms flat on your legs. Flip hands over and repeat the exercise. Turn palms in and lift up and down like a hand- shake. Hands twist when you do this one, but this movement is usually forgotten and really helps strengthen those wrists! You can add weight to these exercises to make them more effective. Start with something you can grip comfortably like small cans or one pound weights and work up in small increments. When strengthening the ankles, work one at a time. Extend one leg and lift slightly off the ground so you won't inhibit your range of motion. Flex and extend the foot in a push and pull motion. Then, move your foot side to side and hold the knee in place to keep the leg from moving, too. Always try to increase your range of motion with all your exercises as long as there is no pain. E-mail me for more information on this or any other exercise topic at mblackfitness@yahoo.com . Michelle Black is an ACE certified personal trainer and exercise instructor, in senior/ elderly exercise, post-rehab and family fitness.