Enjoying A Healthy Life Style with
Bryant and Anita Hewitt
Monday,
April 15, 2013
Food
To Chew On:
Monday
– Eternalize
1
Peter 1:3 (NKJV)
Blessed be the God and Father of our Lord
Jesus Christ, who according to His abundant mercy has begotten us again to a
living hope through the resurrection of Jesus Christ from the dead…
Thought
for The Day:
To
restate Woody Allen’s words: “I want to receive the gift of eternal life and
know that my physical death will simple be a rising to the next phase of my
relationship with God.”
I
trust that your weekend was nice… it is a cloudy Monday in California. It is
“Marching Monday!!” We are going to get up and start walking around our home or
even at the park, around our block and get the blood pumping! Trust me on this,
you will feel better and there is nothing like get a good workout early in the
AM to start your day off right…..So Let’s Get Marching with HHWN!!!! J
Neck
Stretches For Seniors And The Elderly
Neck
stretches for seniors and the elderly are a great way for seniors and the
elderly to warm joint fluids and deep muscle fibers.
How
many times do you need to look over your shoulder while driving, shopping or
working in the garden? Probably quite a few times.
Two
neck stretches you can easily do are presented below.
Rotation
of the neck is performed by looking to the right and then the left.
Side
bending is a little more difficult and involves bringing your ear toward your
left shoulder and then your right shoulder.
This
often causes your neck to make some crackling sounds. If this is painful, stop
the exercise and only bend your neck in the range that is pain free.
If
you feel any dizziness when bending your neck, stop the exercise. Only perform
neck movements that do not cause any pain or dizziness. Good luck.
Neck
rotation and side bend
Purpose
of this exercise
•Improve the range of motion in our neck.
•Help
stretch the upper back and scapular muscles.
How
to do it:
Step
1
•Sit
comfortably in your chair.
Step
2
•Look
to the right as far as comfortable and hold for 5 seconds.
•Then
look to the left as far as comfortable and hold for 5 seconds.
Step
3
•Bring
your right ear to your right shoulder and hold for 5 seconds.
•Then
bring your left ear to your left shoulder and hold for 5 seconds.
Breathing:
•Continue
to breathe normally, in through the nose and out through the mouth.
Tips:
•Stretching
should be enjoyable, stop if you have pain or dizziness.
•Try
to hold your shoulders still when turning your head.
•Make
sure you bring your ear to your shoulder and not your shoulder to your ear.
Take
it up a notch:
•Hold
on to the chair seat when performing the side bends to increase the stretch.
Is
the Kettlebell all Hype?
It’s
the same topic I preach and teach to my clients and members daily. “Don’t just
go through the motion, you have to think about every single body detail
involved in every movement.” “Mind into the muscle.” Form is everything! If an
average fitness seeker who is not familiar or out of practice picks up a
kettlebell, most likely they are going to injure themselves. Proper muscle
control (body awareness), muscle memory and overall endurance and strength must
be reached first! Crawl before you walk! I spend a great amount of time with
clients teaching them to retract their shoulder blades, tightening their core,
and drawing their chest out…basic posture posititoning! If someone doesn’t have
these bare basic involuntary muscles keyed up, then forget about doing dynamic
movements. I see it way too much. Guys in MMA swinging a sledge-hammer at a
giant tire, for example. Most cannot perform basic exercises in proper form and
body control, and they are going to try and get something out of a
super-dynamic movement such as swinging a sledge-hammer! Forget about it! They are burning some
calories, but beyond that they are not conditioning or building strength, or
improving muscular endurance…they are just going through the motion (unless
proper form and muscles have been established prior).
I am obviously very passionate when it comes
to these topics, and I can get lost in discussion. To some it all up, if you
decide to use kettlebells, whether you are a top-level athlete looking for an
edge or just an average fitness seeker looking to drop some lbs, don’t buy into
the overhype, utilize common sense, strengthen up your entire mind-to-muscle
pathway and build up your exercise routine into incorporating some of
kettlebell movements if you see fit, or want a challenge or change of pace.
They are not some magical fitness revolution tool and they will not ever
replace dumbbells, barbells, bodyweight, and other forms of resistance or
exercise!
A
Healthy Menu For
Monday
Enjoy
a breakfast of 1 whole wheat English muffin with 1 tsp. soft margarine and 1
tsp. no sugar jam, 1 small orange, 1 cup nonfat milk and coffee or tea with a
sugar substitute. For lunch, choose ½ cup tuna on whole wheat pita bread, 1
tsp. low fat mayonnaise, ½ cup green beans and ½ cup fresh blueberries. For
dinner, have 3 oz. orange roughy, ½ cup roasted new potatoes, 1 small banana
and 1 cup nonfat milk.
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