Bryant and Anita Hewitt
Friday,
April 12, 2013
Food
To Chew On:
Friday
- Just for Thomas
John
20:28 (NKJV)
And
Thomas answered and said to Him, “My Lord and my God!”
Thought
For The Day:
Christ
has plans for us. He comes to give us assurance of His risen power so we can
get on with His missions.
“Flexible
Friday” whatever your range of movement is keeps on moving and stays flexible and
stays on a healthy routine of eating right, exercising and Hydrate, Hydrate
there is nothing like H2O!!!! Have a Healthy Day with HHWN J
Stretching
Routines For Seniors And The Elderly
Stretching
routines for seniors and the elderly that work well are ones that avoid risky
and stressful positions.
Simple
and gentle routines which stretch the major muscle groups can be performed by
most seniors.
Try
to stretch 2 to 3 days for best results, spaced out during the week. Perform
exercises 2 to 3 three times with a rest period between repetitions for best
results.
Build
up to 3 to 5 days per week if you can.
Shoulder
Rolls
Purpose
of this exercise
•Improve the range of motion in your shoulder
and upper back region.
•Will
assist in keeping your rib muscles flexible.
•Help
in activities like reaching up to a high shelf or across the table at dinner.
How
to do it:
Step
1
•Sit
comfortably in your chair.
Step
2
•Raise
your shoulders up, back, then down.
•Relax
and repeat 10 times.
Breathing:
•Inhale
during the upward movement phase.
•Exhale
during the downward movement phase.
Tips:
•Remember
that stretches should feel comfortable. Slow down or stop if you feel pain.
•Fill
your lungs with air and raise the ribs as you bring the shoulders up.
•Never
hold your breath.
Take
it up a notch:
•Place
2 to 3 pound weights in your hands at your sides while performing this
exercise.
Is
the Kettlebell all Hype?
Secondly,
sorry, but kettlebells are not Russian in origin, nor were they popularized by
the Spetnaz in their training. From my research their origins are
controversial, but most evidence points to the Highlands, or Scotland. Third,
I’m sure there is a difference in kettlebell quality between retailers, but the
difference cannot be as dramatic as this lady proclaimed to me. It is, in the
end, a freaking weight with a handle! Lastly, you should work out with only
kettlebells? No chance, don’t be such a sucker! As I stated earlier,
kettlebells are a great supplemental (meaning in addition to) tool for some in
their routines, but definitely not for everybody.
Your
average fitness seeker, the non-athlete who is looking for general health or
weight loss is most likely going to be injured using kettlebells. Let me
explain: In kettlebell movements, as I stated earlier, many joints are moving
and involved, therefore the need for extra attention to body mechanics,
posture, and form. Take the kettlebell swing, for example. Probably the most
used, most popular movement using the kettlebell. You take the weight, clasp it
with both hands in front of you, letting it hang between your legs, you bend at
the waist and knees and then thrust your hips forward and up, keeping your arms
straight, swinging the kettlebell up to head-level.
A
Healthy Menu For
Friday
Your
breakfast choices include 2 small buckwheat pancakes, 1 tbsp. sugar-free syrup,
1 cup nonfat milk with coffee or tea. For lunch enjoy a chef salad with 2 oz.
ham and low fat cheese, 2 tbsp. low fat salad dressing, 1 small orange and 4
oz. low fat yogurt. Dinner includes 1 cup angel hair pasta, ½ cup spaghetti
with meat sauce, ½ cup applesauce and 1 cup nonfat milk.
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