Posts Tagged ‘form’
Wednesday, February 25th, 2009
Sit at a desk for long periods of time can cause muscular tension. You can prevent the buildup of stress in your muscles by taking a few minutes to stretch. Try these easy exercises when you need to re-energize, or throughout the day to keep your muscles relaxed:
Head Tilt. Put your right hand on your left shoulder. Tilt your ear right toward your right shoulder, but don't turn your head. Hold five seconds. Switch sides.
Neck Roll. Roll your head to the right, down to the front, then left. Do this slowly and smoothly, both directions.
Shoulder Circles. Make circles with your shouldersup, back, and down. Switch directions. Do at least five.
Side Stretch. Stretch your arms to the side, then clasp your hands overhead. Keep your head straight forward, but lean your upper body to the right side. You should feel this down your left side. Hold five seconds. Switch sides.
Back Release. Sit at the edge of your chair as tall as you can (be careful if it has wheels). Open your legs apart so your arms drop between them. Straighten your legs, so your heels are on the floor, but not your toes. Knees are relaxed and never locked. Bring chin to chest, and then roll down toward your feet, one vertebra at a time. You should feel this first in your neck, then upper back, middle back, and lower back. This should be done slowly, relaxing into each part of the back. Roll up just as slowly. This
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Posted in Healthy Activity, Healthy work •
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Friday, December 19th, 2008
A Weight Loss Plateau is a period that occurs while dieting when the body exhibits zero to minimal results in regards to weight loss. A Weight Loss Plateau may last for a few days, or several weeks.
Weight Loss Plateaus are often confused with stagnated weight loss which occurs when the weight loss plan is too restricted in calories and the body struggles to maintain life itself. On that note, be certain that your weight loss plan is wise in the area of daily calories, taking great care to make healthy selections from those oh-so-important Food Groups housed within the Great Food Pyramid.
Our tips for getting over the Weight Loss Plateau include:Support groups can assist in keeping you motivated to lose weight during this rough spot.
- Ensure that you are experiencing a true Weight Loss Plateau rather than Diet Stagnation.
- Keep in mind that weight loss takes time. The body must slowly adjust to all the good things you're doing for it!
- Strengthen your Willpower. Without Willpower and determination, it will be almost impossible to conquer the Great Weight Loss Plateau.
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- As the body drops pounds, calorie needs decrease. Make sure that you're not consuming too many calories to support your goal weight.
- If you're eating the same foods day in and day out, change-up your weight loss plan which in turn can help boost the metabolism.
- Exercise can help you over the Weight Loss Plateau. Boost up your current routine another 15 minutes per day.
If you have a lot of pounds to lose, you may experience several Weight Loss Plateaus amid your Weight Loss Journey. In my personal experience, every ten pounds lost made a new Weight Loss Plateau surface.
Finally, keep in mind that good things come to those who patiently wait.
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Saturday, October 11th, 2008
Sweet Budsteaspoon of peanut butter
- 1/2 banana smeared with 1
- 1/2 small apple smeared with 1 Tablespoon of apple butter
- Fortune Cookies
- Gingersnap Cookies
- Popcorn OR Rice Cakes
- 1/2 cup of skimmed milk whipped with 2-3 frozen strawberries
- Frozen grapes
Bitter Buds
- Diet lemonade or limeade served with a small slice of sponge cake
- 1 tart kiwi, sliced
Sour Buds
- Boiled egg sprinkled with pepper juice, salt & pepper
- Dill or sour pickle
Salty Buds
- Saltine crackers & 1 slice of cheese
- Sunflower or pumpkin seeds and a diet soda
- Jerky
- Fat Free Pringles
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- Don't forget to check out those 100-calorie snack packs at your local market. It's great to have all the calories and the food portions already calculated for you!
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Monday, June 2nd, 2008
Tips for being active
Give time every day for moderate aerobic physical activity like walking, swimming or biking. You should always stay within your physician's recommendations and your own comfort zone.
DO...
Wear comfortable clothes and sneakers.
Start slowly. Gradually build up to at least 150 minutes of moderately vigorous physical activity per week (or whatever your doctor recommends). That's 30 minutes of activity, five or more times per week If you can’t manage 30 minutes at a time, try two 15-minute sessions or three 10-minute sessions to meet your goal.
Exercise at the same time of day so it becomes a habit. For example, you might walk Monday through Friday before lunch or dinner.
If you aren’t on fluid restrictions, drink a cup of water before, during and after activity.
Ask family or friends to join you. You'll be more likely to keep exercising with company.
Track your activity on a printable log or online.
If you miss a day, plan a make-up day or add 10–15 minutes to your next session.
Vary your activity to keep your interest up. Walk one day, swim the next time, then go for a bike ride.
Join an exercise group, health club or community fitness facility. Many churches and senior centers offer exercise programs, too. (Get your doctor's permission first.)
Look for opportunities to be more active during the day. Park farther from your destination, walk the mall before shopping, choose a flight of stairs over an escalator, or take 10–15 minute walking breaks while watching TV or working.
Add strength and stretching moves to your routine, if your doctor allows them.
DON'T...
Get discouraged if you stop for awhile. Get started again gradually and work up to your old pace.
Perform isometric exercises that require holding your breath, bearing down or sudden bursts of energy. If you're taking part in a class or structured rehab program, ask the leader or therapist what isometric exercises are.
Get involved in competitive or contact sports such as football or soccer.
Engage in any activity that causes chest pain, shortness of breath, dizziness or lightheadedness. If you have any of these symptoms, stop what you're doing right away and call your healthcare provider.
Exercise right after meals, when it's very hot or humid, or when you just don't feel up to it.
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