Today we will focus a little bit on stretching. It is very important to exercise, eat right, sleep, and drink plenty of water, but it is also important to stretch.
Yoga
Yoga combines stretching, exercise, and meditation. There are fabulous health benefits associated with yoga. According to the Huffington Post, "A recent Norwegian study found that yoga practice results in changes in gene expression that boost immunity at a cellular level." This study reveals that yoga improves your immune system. According to the same article, yoga also increases sleep quality, decreases the severity and frequency of migraine headaches, and decreases food cravings.
The American Osteopathic Association recommends yoga because they found that it: increased flexibility, increased muscle strength and tone, improved respiration, increased energy and vitality, improved the maintenance of a balanced metabolism, increased weight reduction, improved cardio and circulatory health, improved athletic performance, and increased protection from injury.
If you would like to include yoga in your daily (or weekly) life, and you do not already have a studio, here are two low commitment options:
-Nintendo Wii Fit has a yoga program - if you already own a Wii Fit, you can just try out the yoga for free.
-Yogasteya Online Yoga Studio - Unlimited classes available online, some pre-recorded ans some life via skype. Try the first month for $4.95, six months for $47.00. (She offers a risk free money back guarantee.)
*No information on this blog
should be considered medical advice. You should always consider
consulting a medical professional before making drastic diet or
lifestyle changes. I am not a medical professional.
Today's blog is mostly sharing resources for exercises and stretches for your wrists. Some of you may be like me, and have weak wrists. There are exercises and stretches you can do which will help strengthen your wrists.
In addition to weak wrists, repetitive motion can cause injury to your wrists. It is important to use ergonomically correct equipment, and to pay attention to your body (if it says that your actions are causing you pain, stop).
*No information on this blog
should be considered medical advice. You should always consider
consulting a medical professional before making drastic diet or
lifestyle changes. I am not a medical professional.
Taco salad was a big favorite in my house growing up. It's really easy, and quick. The actual salad ingredients changed a lot from salad to salad, the part that was always the same was the home-made taco salad dressing. That was what really made the salad.
Salad:
Lettuce - green and/or red leaf with some iceberg mixed in if you like
You can also use cabbage red or green. Or even broccoli slaw for some added crunch and nutrition.
Sweet onion - either red or texas sweet
Tomato
Black beans if you have then, or kidney if you wish (rinse the beans before adding them
Ground chicken, turkey, or LEAN beef - cooked with taco seasoning, or with cumin and garlic
Dressing:
1 bunch cilantro, coarsely chopped
3 cloves garlic
1/2 jalapeno (or all of it if not too spicey)
1 teaspoon salt
juice from one or two lemons
1/4 cup oil
1/4 cup water
1 packet sweetener (splenda)
Prep:
Put all ingredients in a blender and give it a whirl.
*No information on this blog
should be considered medical advice. You should always consider
consulting a medical professional before making drastic diet or
lifestyle changes. I am not a medical professional.
A friend asked for a way to "fit in" more fitness/work out time.
Today I'm going to give us a couple of videos that together will give you a good workout which you can do without ever leaving your office. If you choose to do only part of the workout, that is totally okay, choose your target area(s).
5 Minute Arms:
This 5 minute video requires no equipment. It is designed to help you work your shoulders and arms. I love this video, because it totally kicks my butt whenever I do it (which is NOT every day, unfortunately).
5-Minute Office Friendly Workout:
5-Minute Office Friendly Workout- This video offers some great all-over exercises you can do at the office. If you want to adopt it as your regular routine, you will want to invest in an exercise band.
*No information on this blog
should be considered medical advice. You should always consider
consulting a medical professional before making drastic diet or
lifestyle changes. I am not a medical professional.
It is important to stretch, especially if you have started working out. Exercise physiologist Michael Bracko, a spokesperson for the American College of Sports Medicine (ACSM), says ... [stretching] can help keep people flexible, improve posture and possibly allow them to avoid some injuries and other aches and pains (Stretching May Offer Extended Benefits" -NBC). The Mayo Clinic says that stretching increases flexibility and decreases risk of injury.
This former ballerina (hobby level) will tell you that you should not "warm up" with stretches - you should always warm up and THEN stretch. So start with five minutes of brisk walking (which if you're sore from yesterday's work-out may FEEL like stretching). Then you're muscles are warm and ready to stretch. Below is a basic stretching routine which I designed based on my stretching needs after the first few days of the August Fitness Challenge. Feel free to adapt it as you need or wish.
Stretch
With all of these stretches, hold the stretch for 30 seconds (no bouncing), and then try to reach just a little farther. It takes your muscles 30 seconds to actually stretch.
Hang Forward - Touch those Toes
Everyone is familiar with this stretch - you bend slowly at the waist and reach your arms towards the floor. Reach as far down as you can without bending your knees (this is YOUR stretch - do not reach farther than is safe for you - if you feel pain, back up just a little). Hold the stretch for 30 seconds, then reach just a little farther - you'll be able to stretch farther.
Try, if you can to put your hands flat on the floor - this may take a while to build up to.
Quadriceps Stretch
Hold on to a counter or chair. Stand with all of your weight on one foot (left first). Make sure your chest is over your hips and your hips over your toes. Pick up your right foot with your right hand. Gently pull back on your foot, and bend your leg at the knee. Your right leg should be parallel with the left one (not out at an angel).
Modification - If this stretch is too difficult - Put your right knee on a chair to get into the same position, you will still get the stretch, but with less pressure on your muscles.
Switch legs and do it again.
Hip, Calf, and Lower Back Stretch
Stand with your feet together and weight on your right foot. Pick up your left foot and cross it over in front, so that your left foot is now 1/2 way in front and right beside your right foot (to the right). Your weight should be mostly on your right foot. Bend slowly at the waist, keeping your back flat (only go halfway - stopping at 90 degrees). Raise slowly, again keeping your back flat.
Switch feet so your right foot is in front, and do it again.
Hip Stretch
Stand about 8 - 12 inches from a wall, with your right shoulder facing the wall. Put all of your weight on your left foot. Cross your right foot behind your left so that there are about 4 to 6 inches between your feet (and the left one is about 1/2 way in front). Lean your right hip towards the wall.
Turn around and switch feel, so that your left foot is behind and your left hip leans into the wall.
Calf Stretch - 2 Steps
You may want a chair or counter to hold on to.
Step 1: Start with your left leg in front, and your right leg about hip distance behind. Bend your left knee over your toe and lean your chest over your knee. Keep your right leg straight. Hold for 30 seconds.
Step 2: Bend your right leg and allow your weight to center between your legs. Hold for 30 seconds.
Switch legs so your right leg is in front - do both steps.
Neck Stretch
Sit with good posture and your arms at your side. With your right hand, hold on to the side of your chair to keep your shoulder down. Bring your left hand to your right ear. Gently lay your left ear on your left shoulder. Allow the weight of your head and arm to pull your head over, do not pull on your neck/head. Hold for 30 seconds. Turn your head to look towards the ceiling. Release your head and slowly streighten.
Switch sides.
Do you have a favorite stretch you'd like to add? Share it in the comments below.
*No information on this blog
should be considered medical advice. You should always consider
consulting a medical professional before making drastic diet or
lifestyle changes. I am not a medical professional.
Recently my friend Ashley introduced me to a wonderful new idea - Yoga in the Park! Here in Sacramento, a yoga class taught by an expert yoga instructor from a local studio is offered for free in McKinley Park (near the Rose Garden) at 9:00 am. In the cold months, they migrate to a near-by building.
I checked it out, and something similar is offered in many cities across America (so if you don't live in Sacramento, hit the internet and search for your city's version).
Yoga is a great way to stay active and flexible in a life long way. It is all levels (and so is the class on Saturdays in Sacramento) - which means that you should take the class at your current skill level. People who currently have low levels of physical activity and or flexibility should start at a beginner class. In an all-levels class, this means that when the instructor offers modifications for beginners, you should do them - otherwise you risk strain or injury.
*No information on this blog
should be considered medical advice. You should always consider
consulting a medical professional before making drastic diet or
lifestyle changes. I am not a medical professional.
For me, the program will be three-fold: Diet, Exercise, Skincare. I need to jump back on the wagon in all three areas. You are invited to join me in this endeavor. I will be using some fabulous products from ItWorks as a part of my FreshStart. You can take advantage of amazing pricing as you join me - about 40% of of the retail prices.
What you get:
40% off retail prices
1 on 1 consultations each month to determine the very best products for you
Access to the exclusive #SummerFreshStart Facebook Group to share recipes, workouts, motivation, and more
Weekly meal plans to help you plan healthy and delicious meals throughout the program
Before and after pictures showing your progress
An e-book at the end of the experience with pictures, quotes, and your favorite recipes/workouts documenting the program (which you can optionally have printed as a paper book).
Diet:
The diet portion of the program will feature:
Weekly meal programs (that link to healthy recipes)
Optional It Works supplements to boost your metabolism, aid digestion, or decrease fat intake
Optional It Works supplements to increase your vitamin and mineral consumption
Water tracking apps
Exercise:
Each day will feature a planned activity to help us stay active and moving.
Additional activities and videos will be posted to the Facebook Group
Articles on safety and exercise will be shared
Skincare:
It works has a fabulous skincare line. Those who wish can have this be the Summer Goal they target, an additional goal they target, or not target this.
Optional facial products including face wash, day and night cream, exfoliating peel, alcohol free toner, and a Facial wrap (a home facial)
Sign up
To sign up for this awesome program, send me a message to wellnessgirl.itworks@gmail.com or 916-234-3821. I can't wait to start this program with you!
*No information on this blog
should be considered medical advice. You should always consider
consulting a medical professional before making drastic diet or
lifestyle changes. I am not a medical professional.
