» Body Personal trainer Bonni Gellman, 53, shows you how to l your body after a health scare ove Photos: Laura arsiÈ. hair and makeup: Kelly Meredith for TRESemmé Hair Care/judyinc.com. top and pants: lululemon athletica By nancy ripton Bonni Gellman has always been fit. An avid cyclist, she follows a strict vegetarian diet and has never smoked. But, at age 47, she was diagnosed with invasive breast cancer. A routine mammogram missed the carcinoma, and by the time Gellman discovered a lump in her left breast the cancer was advanced. Over the next two years, Gellman endured seven surgeries. Overwhelmed by fear and exhaustion, she still had the will to get up and move. Although exercise can’t prevent you from getting sick, says Gellman, “it does give you the strength to heal.” Because working out was so crucial to her recovery, Gellman decided to end her long-standing career as a vice-president in a retail business and focus on helping others reconnect with their bodies after illness. She became a certified personal trainer and opened The Power of One Training, a private studio in Toronto that helps people “build strength, confidence, balance and coordination” after a major health scare. “Being sick forces you to look at exercise differently,” says Gellman. Before an illness, a workout may have been a 10-kilometre run; now it might be relearning how to walk up a flight of stairs. Gellman has created the following workout for More readers to guide them back to fitness after a health setback. mind » moving forward » February / March 2012 / More / 79 Body mind FITNESS A ❹ “The pressure’s on” Technique trick Keep your shoulders down and relaxed throughout. B ❸ “Weight of the world” A B ❶ “Reach for the sky” Why it’s important Breathfocused movement is a great way to release tension and boost circulation. Simple actions help your mind trust your body again. How-to Stand with your feet shoulder-width apart and arms relaxed at your sides. Inhale through your nose for four counts, then exhale through your mouth. Repeat. Cross your wrists in front of your body (A) and inhale as you separate your arms so your body looks like a T (B); continue raising A your arms until they are extended straight up (C). Circle them down in front of your body (D). Repeat four times, then reverse the direction and repeat four more times. You’ll see results in Shoulders, arms, core muscles and back Need a challenge? As you lift your arms upward, bend both knees and lower your body into a halfsquat. Once your arms are extended overhead, straighten your knees to return to standing position. Increase the number of reps to six. Why it’s important Once your initial wounds heal, you can push your body a little more. How-to Stand with your feet hipwidth apart, holding a two- or three-pound dumbbell in each hand with your arms at your sides. Lift both arms out to the sides, stopping when the weights are in line with your shoulders (A). Rotate your arms so your palms face upward. Bend your elbows and touch the weights to your shoulders, keeping the upper arms parallel to the floor (B). Press the weights C Why it’s important To be truly body aware, you need to connect with your core. Strong core muscles are essential to a strong body. How-to Lie on your back with your legs extended and toes pointed. Interlock your fingers and lightly support your neck with your hands behind your head. Bring your left knee into your chest, leaving the right leg extended on the floor with a pointed toe. Lift your shoulder blades off the floor as high as you can, looking up at the ceiling (A). Rotate your torso to the left, bringing your right elbow toward your left knee (B). Bring your torso back to centre; slowly lower your shoulders, then return your leg to the floor. Repeat on the opposite side. Continue alternating sides for 12 repetitions. Take a 30-second break, then do 12 more reps. You’ll see results in Abdominals and obliques Need a challenge? Keep your legs extended two inches off the floor throughout the exercise. C straight up overhead (C) and hold for a count of four. Reverse the movement, bringing the weights back down to your shoulders with the elbows up and out to the sides. Extend your arms so they make a straight line with your shoulders, then rotate your arms so your palms are face down. Slowly lower your arms to your sides to return to start position. Repeat for 12 to 15 repetitions. You’ll see results in Shoulders and upper arms Too difficult? Try one arm at a time or skip the weights at first. Technique trick Focus on your breathing. Breathe in on the lift, exhale on the rotation, inhale to return to centre and exhale on the descent. D Technique trick While your arms are extended straight above you, keep your shoulders down. B A B ❷ “Rise and shine” Technique tricks Tuck your pelvis in and squeeze your glute muscles as you rise and descend. This will help maintain balance and tone your butt. 80 / More / February / March 2012 Why it’s important Illness and strong medications can make the body unstable. Finding your centre helps you find balance. How-to Stand with your heels together, feet turned out and hands on your hips (A). Rise up on your toes, lifting your heels as high as possible (B). Hold for four counts, then slowly return your heels to the floor. Your heels should be touching again at this point. Repeat 25 times. You’ll see results in Core muscles, glutes, thighs and calves Too difficult? Lightly touch a wall or grasp a railing for balance. ❺ “Over and out” Technique trick Focus on lengthening your torso as you bend. A B C Why it’s important This exercise releases tension and relaxes your body. How-to Stand with your feet shoulder-width apart. Exhale as you bend forward from the hips, keeping your back as flat as possible with a slight bend in the knees (A). Pause for a few seconds, then continue to roll down, placing your fingertips or palms on the floor (B). Hold for two seconds, then bring your hands behind your calves and your chest to your thighs. Press your heels firmly into the floor as you tilt your tailbone toward the ceiling (C). Hold for eight seconds, then slowly roll up to return to start position. Repeat six times. You’ll see results in Lower back, glutes, hip flexors and hamstrings Too difficult? Keep a slight bend in your knees. M More.ca / 81