Enjoying A Healthy Lifestyle with
Bryant and
Anita Hewitt
Thursday,
July 18, 2013
Food To Chew On:
Going Into the Family Business
Matthew 5:9 (NKJV)
Blessed are the peacemakers, For they shall be
called sons of God.
Thought For The Day:
“I must be
about My Father’s business”
Luke 2:49
(NKJV)
Happy “Turnaround
Thursday” you really can do a turnaround …of your body mass….if you just stick
with eating healthier and exercising, you will see amazing results and a good
way of keeping up with your changes is to keep a journal or take pictures
before and after or video tape yourself…
We Know You
Can Do It!!!
Have a
Healthy Day and Evening with HHWN J
Balance Exercises For Seniors And The Elderly
Grapevine
Purpose of this exercise
This
exercise improves your ability to sidestep around objects like your coffee
table or pet. This exercise improves your ability to sidestep around objects
like your coffee table or pet.
Lessens the
chance of tripping over your own feet when changing directions.
How to do it:
Step 1
Begin
standing with arms at sides, feet together.
Step 2
Step across
in front of your left foot with right leg.
Continue to
step sideways uncrossing the right leg.
Reverse and
cross your right leg behind your left leg.
Continue to
step sideways, uncrossing the left leg.
Breathing:
Breathe
normally, inhale through the nose and exhale out the mouth.
Tips:
Wear smooth
bottom shoes to reduce the chance of your shoe to catch.
Begin
practicing in the kitchen holding on to a counter.
Try holding
on to someone’s hands if you are not sure you can do this exercise.
Use a chair
as a place to not only perform seated exercise but also to hold on to while
standing. Hold on with your finger, one hand or two hands.
Hold chair
with finger
Hold chair
with one hand
Hold chair
with two hands
Take it up a notch:
Try lifting
your chest and looking straight ahead when sidestepping.
Use tape on
your floor to make a straight line. Try to stay on the line to increase the
difficulty.
You did it!
I knew you could. Remember, now that you have this balance exercise down,
"practice makes....permanent!". Keep practicing until you are the
best grapevine stepper in the neighborhood.
Transform Your Metabolism with Exercise
Know Your Personal Body Type
Why do I
need to know this? To determine what it will take to get your body type to your
goal body weight and BMI. Many people want to look like someone else and they
don’t even have the same body type! This will help you be more realistic to the
amount of cardio or strength training you will need.
Ectomorph: Classic “hard gainer” = more difficulty
building heavy muscle mass
Thin build, Lower Body
Fat %, Small Bone Structure
Shape: Stick,
Pear, Apple, Hourglass
Will need more strength
training than cardio to build lean mass
Mesomorph: Classic “natural gainer” =
strong ability to build muscle mass
Athletic, Muscular
build, Medium to Large Bone Structure
Shape: Stick, Pear,
Apple, Hourglass
Endomorph: Classic “hard loser” =
predisposed to strong fat storage, fights
hard to lean out, may
or may not build muscle easily
Thick build, Higher Body
Fat %, Larger Bone Structure
Shape: Pear, Apple, Hourglass
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
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