Training Thursday With HHWN

 Enjoying A Healthy Lifestyle with 

Bryant and Anita Hewitt

Thursday, June 27, 2013

Food To Chew On:

Thursday – A Day of Opportunity

~Revelation 3:5 (NKJV)~

He who overcomes shall be clothed in white garments, and I will not blot out his name from the Book of Life; but I will confess his name before My Father and before His angels.

~Thought For The Day~

“There is not security on this earth; there is only opportunity.” However, we would say, “Christ is our security, and we can grasp the opportunities!”

Today is Training Thursday, we are training our bodies to eat right and exercise…  Lifting weight is a great way of toning up your body…

So Keep Up the Great Work!! :)

Exercises For Improving Balance In Seniors And The Elderly

How do you handle standing on hard cement, soft grass, gravel surfaces or carpet. Try standing on different surfaces as you perform the exercise below called body circles.

If you are unsure of your balance when closing your eyes while standing, hold on to your good buddy the chair to start. This is always a great option when performing balancing exercises.

You can do it. This is one of my favorite exercises to strengthen the ankles, which are our first line of defense when it comes to losing your balance. Your ankles keep your torso centered over your base of support.

When performing exercises for improving balance, like the one below, try to keep your knees and hips stiff and straight. This will enhance the work your ankles need to do and will make the exercise that much better.

Six-Pack Abs Training…Hanging Knee Raises for Upper Abs

The bars should be about a foot to a foot and a half apart.

Get under the ends of the bars and hold on with your arms in a slightly bent position. Get your feet off the ground and set your hips at 90 degrees.

Now raise your knees up, rotating your body around. Use MUSCLE power, not momentum here. One of the things with this one is that because your knees are already bent 90 degrees, you really can’t even GET much momentum, even if you try.

This is also where the neutral grip comes into play. It allows you to exert force to help raise the knees up with abdominal strength (with some lat involvement, actually).

Come all the way up until your feet are directly up. This is also where the neutral grip comes in handy…there is no bar to get in the way of your feet.

Hold for a second now lower your legs down under control.

 

Here’s the “money” part of this abdominal exercise …

 

As you get to the bottom, DO NOT let your hips unflex past 90 degrees. When you get to the bottom start position, reverse the direction using abdominal strength and lat power.

I’ll warn you up front…this is tough. If you find you don’t have the strength to do that just yet, you can set your feet down briefly to give your abs a short break. As you build strength, do try and keep your feet off the ground.
Because your hips never unflex, the lower abdominals aren’t greatly involved in the movement, other than in keeping your hips bent 90 degress and a little when you start the pull back up.

A Healthy Menu For

Thursday

The American Academy of Family Physicians suggests choosing low-fat, lean cuts of meat, and trimming away any fat before cooking. A high-protein breakfast may consist of two scrambled eggs, with 2 slices of whole wheat toast, 1 tsp. of margarine and 2 tsp. of all-fruit jelly. A tuna sandwich--3 oz. tuna, 2 tbsp. low-fat mayonnaise--stuffed into a whole-wheat pita, with a medium apple and 3 graham cracker squares is a lean protein lunch. Two tbsp. of raisins with 15 peanuts is a satisfying afternoon snack. A lean 3 oz. portion of London broil with 1/2 cup of roasted potatoes, 1 cup of corn and a tossed salad with low-fat salad dressing is a sensible dinner. A 1/2 cup serving of whole-grain cereal with a 1/2 cup skim milk easily becomes an evening snack.

 http://anitahewitt.blogspot.com/2013/06/food-for-soul-ev-anita-hewitt-62713.html