Enjoying
A Healthy Lifestyle with Bryant and Anita Hewitt
Monday,
April 22, 2013
Food
To Chew On:
Monday
– Even Before You Ask
Matthew
6:8 (NKJV)
“Therefore do not be like them. For your Father
knows the things you have need of before you ask Him.
Thought
For The Day:
Prayer
is not to inform God of what He knows already but to receive solutions He has
already planned…Amen !!!
Happy
Moving Monday, it is a glorious day…
when we think about just waking up and seeing another day we have never seen
before it is a Blessing all by itself!!!
So let’s get Moving and Eat Healthy!!! J
Stretches
Before Exercise For Seniors And The Elderly
Stretches
before exercise for seniors and the elderly are vital in any older adult
program.
A
good warm up will prepare your body for exercise by increasing your circulation
and helping the delivery of oxygen to muscles and the brain.
It
will increase your body temperature which makes your muscles more elastic and
supportive of elongation.
Below are some excellent stretches before
exercise for the upper body like the triceps stretch.
Try
some of these stretches during or after your exercise session.
Triceps
Stretch
Purpose
of this exercise
•Stretches
the shoulder and tricep
•Improves
the mobility of your upper arm and shoulder.
How
to do it:
Tricep stretch end
Tricep stretch start
Tricep stretch middle
Step
1
•Sit
in a chair while extending your left arm with your palm up.
Step
2
•Bring
your left arm overhead and pat yourself on the back. For doing a great job of
course!
Step
3
•Bring
your right hand to your left elbow.
•Gently
press the elbow back until a stretch is felt.
•Hold
for 10 to 15 seconds.
•Repeat
with the other arm.
Breathing:
•Breathe
normally during the stretch, in through the nose and out through the mouth..
Tips:
•Keep
your back straight during the exercise.
•Tuck
your chin, as if to make a "double chin".
•Tighten
your stomach muscles.
Take
it up a notch:
•While
holding your left elbow with your right hand in step 3, increase the stretch by
simultaneously raising your right elbow.
Top
5 Cardio Machines for Those That Hate Cardio
I
hate doing cardio! The thought of being on a machine or running outdoors for
longer than 5 minutes is my training Kryptonite. Cardio is a necessary part of
any training program so I prefer short 1 to 5min bursts with intervals of
functional training.
1. Octane Q47
The
favorite of all Studio 222 clients and trainers. From its adjustable stride
length to its Cross Circuit+ program that incorporates resistance bands on the
machine this is my absolute favorite piece of cardio equipment. I can get in an
intense 15 minute fully functional interval session without moving more than 3
feet from my elliptical.
-Ergonomic
-
Eco-savvy
- Versatile
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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