Talent Thursday With HHWN

Enjoying A Healthy Lifestyle

with Bryant and Anita Hewitt

Thursday January 31, 2013

Food To Chew On:

Thursday – The Talk and The Walk

Amos 3:3 (NKJV)

 Can two walk together, unless they are agreed?

Thought For The Day:

“When we walk with the Lord, in the light of His word, what a glory He sheds on our way. While we do His good well, He abides with us still, and with all who will trust and obey.”

-Daniel B. Towner

Don’t keep your personal best tucked away, let your “Talent” shine forth In the Matchless Name of Jesus’.

Back Pain Symptoms Exercises For Seniors And The Elderly

Cat and Camel

Purpose of this exercise:

•To stretch and extend the lower back and mid back muscles. It is also a great exercise for loosening up the pelvic area and learning the pelvic tilt.

 How to do it:

Step 1

•Begin by getting on your hands and knees on your bed or the floor only if you can safely get back up.

•Keep your back in a neutral position.

 Step 2

 •Round your back up and bring your head down to make the cat arching his back.

•Then reverse by allowing your back to relax forming the valley between the camels two humps.

•Return to starting position and repeat 10 times.

 Breathing:

•Exhale during the upward movement phase.

•Inhale during the downward movement phase.

 Tips:

•Keep breathing in through your nose and out through your mouth.

•Tighten your tummy muscles and place your pelvis in a neutral position to start.

•If your wrists are painful, lower yourself onto your elbows.

•Use gardening pads if kneeling on the floor.

Take it up a notch:

•Keeping elbows straight, lift your back even higher by moving from the shoulders only. Then bring your shoulder blades together when lowering your back.

Don’t Forget the Mantra

Ultimately though, keep in mind that sculpted abdominal muscles are almost entirely a product of food intake, not what one does or doesn’t do in the gym. Modern fitness has set that standard so people will continue to shell out untold billions on an industry that’s failed them. As soon as a person equates abs to food and cardiovascular health to exercise they are on the quickest path to where X marks the spot. Happy hunting!

A Healthy Menu For

Thursday - Day Four

Stir together 1 cup of low-fat cottage cheese and 1/2 cup of sliced grapes and have with a slice of whole-grain bread topped with 1 tbsp. of peanut butter. For lunch, make a sandwich with 1/2 cup roasted chicken, 1 oz. part skim mozzarella cheese and a slice of avocado on two slices of rye bread. At dinner, enjoy a homemade chef salad made with 2 oz. of natural ham, two chopped egg whites, romaine lettuce, chopped tomatoes and two chopped artichoke hearts canned in water. Toss with a low-fat, low-calorie dressing. For snacks, try 1/4 cup of chickpeas tossed with chopped cucumber, dill and lemon juice and later, three fresh apricots.

http://anitahewitt.blogspot.com/2013/01/food-for-soul-ev-anita-hewitt-13113.html

 

Wholeness Wednesday With HHWN

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Wednesday January 30, 2013

Food To Chew On:

Wednesday – The Turning Point

Zechariah 4:6 (NKJV)

“Not by might nor by power, but by My Spirit,”

Says the Lord of hosts.

Thought For The Day

If we are not now in situations in which we are forced to say, “Lord not by night nor by power, but by Your Spirit,” then we probably have settled for a safe but un-adventuresome life.

Be “Wholesome” about your mid-week journey today, think health, think wellness and live above your personal best… We Believe In You!!! J

Exercises For Back Pain For Seniors And The Elderly

Exercises for back pain for seniors and the elderly include the cat and the camel exercise below.

Try these exercises 3 - 5 times per week for increased strength and endurance during the day.

Even though we use our muscles regularly during the day for bending, rotating and extending, they will show a decrease in flexibility due to biological aging.

For this reason it is important to maintain our mobility in our back with daily exercise and stretches.

Calories over Weight

When it comes to exercising for low body fat and bringing forth glorious abdominal muscles, weight training for muscle growth has nothing to do with it. Burning calories is the number one goal.

Of course this doesn’t mean that 100% cardio is ideal either, because weight training protects lean mass from breakdown during a slimming phase. The best approach is one that mixes short bouts (10mins) of pure cardio exercises like jogging, swimming, jump roping etc. with circuit training. Focus primarily on full-body workouts that incorporate ab exercises and allow for full range of motion for functional strength.

Get fit by reinventing mundane stomach exercises as a part of an extensive and metabolically challenging circuit; then jog for 10 mins. Include all kinds of extra movements, especially ones that challenge the body’s internal balance and stabilization mechanisms when approaching an abs workout.

A Healthy Menu For

Wednesday - Day Three

Repeat the cereal breakfast, but have a sliced small banana in place of the berries. For lunch, stuff a whole-wheat pita with 1/4 cup of hummus, 1/4 cup of feta cheese, sliced cucumbers and sliced tomatoes. At dinner, stir fry 3 oz. of shrimp with 1 cup of snow peas and 1 cup of sliced carrots. Have over 1 cup of brown rice. For your snacks, have 1/2 cup of low-fat cottage cheese with 1/2 cup of drained, canned pineapple and later, have 20 almonds.

http://anitahewitt.blogspot.com/2013/01/food-for-soul-ev-anita-hewitt-13013.html

Touching Tuesday With HHWN



 



Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Tuesday January 29, 2013

Food To Chew On:

Tuesday – The Band of Mercy

Micah 6:8 (NKJV)

What does the Lord require of you….

But to do justly, To love mercy...

                                                         Thought For The Day:

Since we never outgrow our need for mercy from God, we are forever bonded to those who need our mercy.

Let the Lord Touch You and Change You in the Name of Jesus Christ…. We touch lives every day by eating right and exercising and taking care of our bodies so we can continue to Touch Lives of Others….. J

Back Pain Symptoms Exercises For Seniors And The Elderly

Curl-ups

Purpose of this exercise:

Abdominal back pain symptoms exercises help with posture and balance by strengthening your core muscles. Simple things like getting out of bed or up from a chair can become easier when your abdominals are strong.

 How to do it:

Step 1

•Start on back with knees bent and arms on chest.

•Tighten abdominal muscles.

Step 2

 •Breath in, then exhale as you lift your shoulders off the ground.

•Pause keeping tummy muscles tight.

•Return to starting and repeat 10 times

 Breathing:

•Exhale during the upward movement phase.

•Inhale during the downward movement phase.

 Tips:

•Keep breathing in through your nose and out through your mouth.

•Protect your back by keeping it pressed to the floor.

•By placing your hands behind your head, you can give your neck extra support avoiding pain.

•Don't lift too high.

Take it up a notch:

•Perform diagonal curl-ups by directing your elbows to the opposite knee and work on the sides of your abdomen.

Ab Pirates Follow the Food

Chiseled Abs without Exercise

I can’t seem to stress this enough to people in the gym grunting and profusely sweating into that abs workout, or within the evolving fitness community online furiously researching – low body fat doesn’t require exercise. An everyday life with work and family that’s complimented by healthy, balanced, and disciplined eating is enough. Let’s chant the mantra together, “Abs are made in the kitchen!”

One can do all the ab exercises and work out as much asthey want, but if cumulatively week in and week out they aren’t burning off more calories than they’re consuming, low body fat (abs) won’t develop. Abdominal muscles themselves don’t burn enough calories to worry about. In terms of trimming down, they’re actually rather superficial. That’s why you will not find weight loss regimens revolve around Abs workout and stomach exercises.

A Healthy Menu For

Tuesday Day Two

Have two poached eggs on a whole-wheat English muffin with two slices of turkey bacon and a whole orange for breakfast. For lunch, try a sandwich made with two slices of whole grain bread, 2 oz. of all-natural ham, a slice of Swiss cheese, sliced tomatoes and shredded lettuce. Have a plum for dessert. Dinner could be a cup of minestrone soup with a large salad made with 3 cups of romaine lettuce, 1/2 cup chickpeas, 1/4 cup of feta cheese and 1 tsp. of olive oil mixed with 2 tsp. of red wine vinegar. At snack times, have a low-fat string cheese with the other half of the kiwi and a glass of skim milk with one sheet of graham crackers.

http://anitahewitt.blogspot.com/2013/01/food-forthe-soul-ev-anita-hewitt-12913.html

Mountain Monday With HHWN

Enjoying A Healthy Lifestyle with Bryant and Anita Hewitt

Monday January 28, 2013

Food To Chew On:

Monday – Disciples of the Dawn

Exodus 16:7 (NKJV)

 And in the morning you shall see the glory of the Lord...

Thought For The Day:

I will be a morning person all through today expecting the dawn of a new beginning in the dark nights of life.

Good morning… it is a blessing to see another day and start your day or evening whatever time zone you are in… It is “Mountain Monday.” We are on the top of our mountain today and we will NOT be defeated!! We have a made up mind that we can do it… Eating right and exercising and if by any chance you have not been doing it then now is the time for you to get it right and start now!! It is never too late to begin again!!! J

For the next couple week we are going to focus on: Customizing your own 1,300-calorie meal plan is an effective way to accommodate your personal caloric and food needs without relying on a standard meal plan. Whether your 1,300-calorie meal plan is a weight-loss plan or a weight-maintenance plan, learning how to stay within your limited calorie budget and still meet your nutritional needs takes planning and preparation. To develop your customized meal plan, take into account any recommendations from your doctor such as avoiding excessive sodium, reducing processed foods or eating a low-fat diet.

Back Pain Symptoms Exercises For Seniors And The Elderly

Back pain symptoms can be lessened with a senior and elderly low back stabilization program including curl-ups or "crunches".  

This is the classic sit-up that has been done for years, but modified to lessen the strain on your lumbar spine.

Having a strong abdominal musculature is important in adding to your overall lumbar stabilization program at home.

If your symptoms are severe, check with your doctor to be cleared for exercise.

Those with pain due to a disk problem will also want to check with your doctor before doing these exercises.

This is because abdominal crunches are a forward flexion movement which increases the force on the disk material.

Ab Pirates Follow the Food

When it comes to exercising for low body fat and bringing forth glorious abdominal muscles, weight training for muscle growth has nothing to do with it. Burning calories is the number one goal.

Abdominal muscles, like hidden treasure on Pudge Island, are being adamantly searched for from sea to shining sea in America. Ab exercises are transforming into increasingly complex full-body workouts, stomach exercises are incorporating more and more of the musculature; the metabolic rate of the country is increasing.

However, for the majority of Americans the abdominal bounty still remains a mystery. Why? Furthermore, why did Zerohedge recently do an article that laid out some dire fitness predictions for the states over the next decade? Apparently, by 2020 over three quarters of the population will be considered clinically obese. This doesn’t bode well for the waist line, but there’s no point in blaming the Ab exercises.

A Healthy Menu For

Monday - Day One

Start with a serving of high-fiber, low-sugar cereal, 1 cup of skim milk and 1 cup of raspberries. For lunch, combine 1/2 cup of cooked whole-wheat pasta and mix with 1/2 cup roasted chicken breast, 1 tbsp. of light mayonnaise and chopped celery. Have an apple on the side. At dinner, try 4 oz. of flank steak with two corn tortillas, 1 cup shredded cabbage and a slice of avocado. For snacks, have about 20 whole almonds and later, a cup of nonfat yogurt with half a kiwifruit.

http://anitahewitt.blogspot.com/2013/01/food-for-soul-ev-anita-hewitt-12813.html

 



Superstar Saturday With HHWN

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Saturday January 26, 2013

Food To Chew On:

Saturday – When you Know the Pilot

Psalm 121:2 (NKJV)

My help comes from the Lord, Who made heaven and earth.

Thought For The Day:

“I don’t know what the future holds, but I know Who holds the future” –E. Stanley Jones

Be that “Superstar by having fun yet focusing still on our health and wellness and still having fun doing it!! Be good to yourself and have a wonderful weekend!! J

Eccentric Straight Leg Raise

Purpose of this exercise:

This exercise works your abdominal and hip flexor muscles which will improve your ability to get out of bed, get out of a chair and maintain your posture.

How to do it:

Step 1

•Lie on your back and tighten up your abdominal muscles.

Step 2

 •Bring your right knee up toward your chest.

•Keep your left leg on the floor.

•Straighten your right leg and slowly lower to the floor.

•Repeat 10 times with both legs.

 Breathing:

•Exhale during the upward movement phase.

•Inhale during the downward movement phase.

 Tips:

•Keep breathing in through your nose and out through your mouth.

•Keep your pelvis as motionless as possible.

•Make sure your spine is in a neutral position.

Take it up a notch:

•Hold your leg at the top for 10 seconds

•Add a 1 or 2 pound ankle weight.

Discover the Best Pilates Workout for You

•Cardiolaties is a faster paced work out to get that much needed aerobic element into the mix for you. A firm knowledge of the Pilates mat work is essential to taking this type of class. Each mat exercise is going to come at you quickly and it’s necessary for your form to be spot on and your ability to engage your core muscles properly is inherent. Then you come to the standing portion which may include any number of aerobic type moves and may include the use of light weights. Often this is set to an upbeat music lineup.

 So what does this all mean? People want to enjoy what they are doing for their fitness routine and above all benefit from the hard work they put into it. The variety comes from the need to find the “right fit”. We know we need flexibility, strength, cardio and we want to enjoy the path we take to achieve it. We know that Pilates seems to be the way to go, but then all the choices combined with it.   For me, the one thing that is constant throughout all of these is that the core abdominal work taught by Pilates is the pillar behind long-term fitness results.

A Healthy Menu For

Saturday

Scramble 3 egg whites with 1 oz. lean turkey sausage and have 1 toasted whole-wheat English muffin topped with 2 tsp. of olive oil spread. At lunch, make a large spinach salad with baby spinach, 1/2 cup of pinto beans, 10 matchstick carrots and 2 tsp. of sunflower seeds. Dress with 2 tsp. of balsamic vinegar, 1/2 tsp. of Dijon mustard and 1 tsp. of olive oil. Enjoy a whole-wheat tortilla with 1/4 cup of hummus and a banana on the side. For dinner out, order grilled chicken with steamed vegetables and a large green salad. Snacks include 1 cup of low-fat yogurt topped with a sliced kiwi and a low-fat string cheese with whole-grain crackers.

Sunday

Have two whole-grain toaster waffles with 1 cup berries and 1 tbsp. of peanut butter in the morning. For a brunch, enjoy an omelet made with three egg whites, one egg, 1 cup sautéed spinach, chopped tomatoes and 1/4 cup of feta cheese. Have 1 cup of fruit salad on the side. For a family dinner, bake 5 oz. of lean pork chop and serve it with a mixture of 1 cup of black beans and 1/2 cup of steamed wild rice along with a salad of 1 cup sliced tomatoes topped with fresh basil leaves, 1/2 tbsp. of balsamic vinegar and 1 tsp. olive oil. For a snack, enjoy a small bran muffin on the go.

http://anitahewitt.blogspot.com/2013/01/food-for-soul-ev-anita-hewitt-12613.html

Fashion Friday With HHWN



Enjoying A Healthy Lifestyle with

Bryant and Anita Hewitt

Friday January 25, 2013

Food To Chew On:

Friday – Sacrifice, Trumpets, and Song

2 Chronicles 29:27 (NKJV)

And when the burnt offering began, the song of the Lord also began, with the

Trumpets and with the instruments of David king of Israel.

Thought For The Day:

When we commit something or someone to the Lord, He gives them back to us to enjoy as His Gift…..

Perk up your look and your confidences by your own fashionable designs… and as you continue to lose weight you will feel so much better and you will have a pep in your step and you will need a new fashion ware robe very soon… You Can Do It!!! J

 Back Pain Help Exercises for Seniors And The Elderly

Back pain help exercises for seniors and the elderly like the supine bent knee raises below will stabilize and strengthen your abdominal and low back muscles helping to reduce the pain associated with lumbar instability.

Try these exercises 3 - 5 times a week for increased back health.

These exercises are also for the abdominal muscles and hip flexors. To get the most out of your back exercises, make sure you press your back into the ground, stabilize your hips and tighten your tummy.

Don't perform this exercise too fast or your momentum will cause you to loose form and begin to arch your back.  Raise and lower your legs one at a time for greater control of your spine.

Discover the Best Pilates Workout for You

Yogalaties is a reminder to slow down and be mindful of the precision and control required to execute each move with purpose. Taking the time to get to know how your body feels in one position over another and how the smallest of body positioning changes can make huge differences in the body’s response. Since so many people still think Yoga & Pilates are the same thing, it’s good to have them combined to create a naturally soothing body workout.

A Healthy Menu For

Friday

Start with 1/2 cup of uncooked oats mixed with 3/4 cup of low-fat cottage cheese and ½ cup sliced strawberries. Melt 2 oz. of part-skim mozzarella over sliced tomatoes, fresh basil leaves on 2 slices of whole grain bread. Have 1 cup of grapes and 1 cup of carrot sticks on the side. For dinner, roast 4 oz. of chicken breast and have with 1 cup of baked potato wedges and a large green salad topped with 2 tsp. of sunflower seeds, balsamic vinegar and 1 tsp. olive oil. At snacks, make a smoothie with one scoop whey protein, 1 cup skim milk and 1/2 of a banana and, later, a serving of whole wheat crackers with 2 tbsp. of hummus.

http://anitahewitt.blogspot.com/2013/01/food-for-soul-ev-anita-hewitt-12513.html

Together Thursday With HHWN

Enjoying A Healthy Lifestyle with

Bryant and Anita Hewitt

Thursday January 24, 2013

Food To Chew On

Thursday – Mighty Things

Jeremiah 33:3 (NKJV)

‘Call to Me, and I will answer you, and show you great and mighty things, which you do not know.’

Thought For The Day:

“O Thou, who art the Light of minds that know Thee, the Life of souls that love Thee, and the Strength of the thoughts that seek Thee; help us to know Thee that we may truly love Thee, so to love Thee that we may fully serve Thee, whose service is perfect freedom; Though Jesus Christ our Lord. ~Amen~

Together we can do anything!! As we work hard to achieve our goals. As we learn how to cook healthier, exercise and keep our mind, body and soul together we will be just fine. Keep up the Great Work!! J

Back Muscle Pain Exercises For Seniors And The Elderly

Eccentric Straight Leg Raise

Purpose of this exercise:

This exercise works your abdominal and hip flexor muscles which will improve your ability to get out of bed, get out of a chair and maintain your posture.

How to do it:

Step 1

•Lie on your back and tighten up your abdominal muscles.

Step 2

 •Bring your right knee up toward your chest.

•Keep your left leg on the floor.

•Straighten your right leg and slowly lower to the floor.

•Repeat 10 times with both legs.

 Breathing:

•Exhale during the upward movement phase.

•Inhale during the downward movement phase.

 Tips:

•Keep breathing in through your nose and out through your mouth.

•Keep your pelvis as motionless as possible.

•Make sure your spine is in a neutral position.

Take it up a notch:

•Hold your leg at the top for 10 seconds

•Add a 1 or 2 pound ankle weight.

 

Discover the Best Pilates Workout for You

•Barre Sculpt uses a combination of conditioning and stretching exercises and a ballet bar (barre), for stability. Short sets of precise movements at the barre and on the mat will help you in lengthening by perfecting posture and increased stamina is effected by a degree of aerobic work.

 •TRX is a suspension training system with straps anchored to a door, a beam, a wall mount, or secure frame. It can be used by incorporating Pilates type moves while standing, laying on a mat, kneeling and using the suspension straps to support you or for resistance. Many of the moves done with the TRX setup will cause your core abdominal muscles to engage automatically! A bonus it’s an innate reminder you need to be focused on how you are stabilizing your body during movement.

A Healthy Menu For

Thursday

Make a breakfast pizza by spreading 1 1/2 tbsp. of almond butter over a whole-wheat tortilla and topping with 1/4 cup chopped pear. Place it under the broiler until the pears start to brown slightly. For lunch, have 2 cups of vegetable soup alongside a slice of whole-wheat bread and 1 cup of pineapple. At dinner, serve yourself 1 1/2 cups of whole wheat spaghetti tossed with 1 1/2 tbsp. of olive oil, 1 cup of sautéed spinach, 3/4 cup sautéed broccoli, 1 minced garlic clove and 8 grape tomatoes. Top it with 1/2 oz. part skim mozzarella cheese and fresh basil leaves. At snacks, have 1/4 cup of sunflower seeds, a grapefruit and cut-up vegetables.
http://anitahewitt.blogspot.com/2013/01/food-for-soul-ev-anita-hewitt-12413.html

 

Whipping Wednesday Wtih HHWN

Enjoying A Health Lifestyle with

 Bryant and Anita Hewitt

Wednesday January 23, 2013

Food To Chew On:

Wednesday – The Secret Stair

Isaiah 65:24 (NKJV)

“It shall come to pass, That before they call, I will answer; And while they are still speaking, I will hear.

Thought For The Day:

If the Lord could create the universe, redeem the world on the cross and make me new creature, I do not need to doubt that He will use everything for His glory and my growth today…

Today is Whipping Wednesday, it is time to whip our bodies in shape and strive to stay in shape…by continuing doing to right things that will produce the best results (eating right and exercising) and working on our mind, body and soul. It works all together for our good… We Believe in You!!! J

Lower Back Pain Exercise For Seniors And The Elderly

Back muscle pain exercises for seniors and the elderly like eccentric straight leg raises will stabilize and strengthen your low back and reduce the pain associated with lumbar instability.

Try these exercises 3 - 5 times a week for increased back health.  When you can do 10 without a lot of effort, you may increase up to 20 times on each leg.

Try alternating 10 on each side, then repeat for another 10 if you can't do 20 in a row.

 The important thing to remember when performing any leg exercises lying down is to make sure you press your back into the ground and hold your pelvis as still as possible during the movement.

In this way the exercise is more of a pelvic stabilization exercise than a leg exercise. Keep your breathing relaxed and rhythmic, breathing all the way down to your belly. Give it a try!

Discover the Best Pilates Workout for You

Barre sculpt, foam rollers, TRX, Pilates Rings & balls, cordialities, yogalaties, body rolling, and on and on. It’s great really that Pilates is being emulated and incorporated into so many styles of physical fitness. After all who doesn’t want to ride the wave that is Pilates!

So it begs the question what is true Pilates, what are the otherlaties, and how are you going to decide which is best for you? Is one of the forms harder than the other? Is it more beneficial to use the equipment or should you do classic mat classes, or try one of the otherlaties?

It is my humble opinion you should make a decision. If it’s all new to you, then start slow, and pick a level-appropriate mat class. Your best chance of getting the true idea of what Pilates offers is to go to a “Pilates Studio,” not just a place that offers Pilates as a hook. Start out with a classic mat routine that will introduce you to the Pilates lingo, how to use your body during the movement piece of the exercise and proper set up for the movement; for optimal benefit to you.

The best exercise programs get you accustomed to the changes gradually. Remember to be patient with yourself as it can take six to eight weeks before you see physical results. The euphoria from adrenaline will happen sooner though.

Now spice it up if you want your feeling awesome and want more, (your body is responding), you feel stronger and in better control of your movements. Try a reformer, tower, or chair class. These are authentic types of equipment created by Joseph Pilates and have been finely developed over the years for optimal performance and endurance in a class setting. Let us now take a look at some of the otherlaties offerings.

A Healthy Menu For

Wednesday

Start with 1 cup of low-fat, plain yogurt topped with 10 unsalted pecans and 1/2 cup sliced pineapple. For lunch, broil a vegetable patty and serve with 2 tbsp. of hummus, shredded lettuce, tomato and onion on 2 slices of whole-grain bread. Have an apple on the side. For dinner, have 1 cup of minestrone soup with a large salad made with butter lettuce, 1 oz. turkey breast, 2 oz. of ham, two hard-boiled egg whites, 1/4 cup white beans, grape tomatoes, cucumber and a dressing made with 2 tbsp. of red wine vinegar and 2 tsp. of olive oil. At snacks, have 1/2 cup of strawberries with 1/4 cup of trail mix and later, a slice of toast with 1 tbsp. of peanut butter.
http://anitahewitt.blogspot.com/2013/01/food-for-soul-ev-anita-hewitt-12313.html