Terrific Tips Tuesday With HHWN

Hewitt Health Wellness Network

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Tuesday, August 13, 2013

Food To Chew On:

Abundant Living

John 10:10 (NKJV)

The thief does not come except to steal, and to kill, and to destroy. I have come that they may have life, and that they may have it more abundantly.

Thought For The Day:

I will claim the three “P’s” of Power Today:

Protection

Provision

Possession…~Amen~

Happy Terrific Tips Tuesday, We have a wonderful tips for today!!! We pray you are having a Blessed Day and Evening.  As you continue to exercise and eat the right foods for your body… you will see so wonderful results….

Just Keep Up The Great Work!!

Have A Healthy Day with HHWN!!! J

Knee Strengthening Exercises For Seniors And The Elderly

Knee Extensions

Purpose of this exercise

·         Strengthening your knees will improve your ability to stand and balance.

·         This exercise will improve your available knee range of motion.

How to do it:

Step 1

·         Sit in a chair with feet flat on the floor.

Step 2

·         Straighten out your right knee and hold for a few seconds.

·         Then straighten out your left knee and hold for a few seconds.

·         Repeat 10 times on each leg.

Breathing:

·         Exhale during the upward movement phase.

·         Inhale during the downward movement phase.

Tips:

·         Move slowly without jerking your leg.

·         Bring your toes back toward your body to engage the quadriceps more.

·         Make sure you use your full range of motion. Do this by bringing your heel fully back as far as comfortable then extending as far as comfortable.

Take it up a notch:

·         Add an ankle weight to your ankle. Use 2 to 5 pound weights to start. This will accelerate your strengthening.

The 7 Worst Training Mistakes I've Ever Made…

5. Stupid Stability Training

There was a time when I took stability training too far…and I can freely admit it now, looking back on it.

Stability training, when done properly and for the right purposes, can be a very useful tool in your training toolbox. Just don’t take it to the point of stupidity…which is, unfortunately, what I did and where I see a lot of trainers taking it.

So here’s what I did…

Freestanding dumbell one-legged squats while standing on one foot on the handle of a round-plate dumbell (that could roll freely).

It was a circus act more than a useful exercise…I actually developed my balance to the point where I could do 3 or 4 full one-leg squat reps without setting my other foot on the ground or touching anything for balance.

Did it help me get stronger in the regular squat? No. There was pretty much zero carryover to actual useful strength. And the potential downside of falling off the dumbell while doing this insane exercise…I don’t have to tell you twice.

And here’s what else I did…

Handstand push-ups with my hands on top of the PLATES of two round dumbells set parallel to each other, so as I’m doing the handstand push-up, the dumbells had the potential to roll outwards (in addition to be very unsteady on their own). I did 4 reps of that and have never even considered trying it since.

The Lesson:

Stability training is great, but you CAN take it too far. Use it for the right reasons and don’t push your luck trying to do circus-level balancing tricks with resistance. The carry-over to real-world strength just isn't there and the risks don’t justify it.

A Healthy Menu For

TUESDAY

For breakfast, eat 1 cup raisin bran cereal with 1 cup nonfat milk, 1 cup blackberries. Enjoy this with coffee or tea with a sugar substitute. Lunch consists of a grilled tomato and cheese sandwich on whole grain bread, 2 celery stalks served with 2 tbsp. chunky salsa for dipping. Add 1 cup red seedless grapes for dessert. For dinner, choose 3 oz. pork tenderloin, 1 cup boiled kale, 1 cup nonfat milk and ½ a red grapefruit. If you are hungry later in the evening, enjoy 3 cups air-popped popcorn.

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