Hewitt Health Wellness Network
Enjoying A
Healthy Lifestyle with
Bryant and Anita Hewitt
Thursday, August 08, 2013
Food To
Chew On:
A Touch of
Courage
Revelation
1:17 (NKJV)
He laid His
right hand on me, saying to me, “Do not be afraid”
Thought For
The Day:
Today I will
ask the Lord to place His right hand of power on me and live with confidence
and courage.
Thursday
Tips, we are here to encourage you alone this new way of living…
Keep Up The
Great Work, You Can Do It!!! J
Ankle Flexibility Exercises For Seniors And The
Elderly
Ankle Circles
Purpose of
this exercise
- This exercise improves your
ability to move your ankle upward and downward.
- This is a great warm up
exercise for the lower leg and feet.
How to do
it:
Step 1
- Sit in a chair with feet flat
on the floor
- Extend your right knee and
move your foot in a circle 20 times
Step 2
- Then move in the other
direction 20 times
- Repeat with the other ankle
Breathing:
- Exhale during the upward
movement phase.
- Inhale during the downward
movement phase.
Tips:
- If lifting your knee up is too
hard, try just extending your knee out
- Ankles often make crackling
sounds. If your ankle is painful when making circles, try smaller
circles or just move your foot up and down.
Take it up
a notch:
- Try spelling your first name
with your right foot and spelling your last name with your left foot.
- Try performing ankle
flexibility exercise standing up to improve your balance.
The 7 Worst Training Mistakes I’ve Ever Made…
In my 21+
years of training, I've seen and done a LOT of different muscle-building and
fat-loss programs. I've performed (and created) more exercises than I can even
remember and I've tried a plethora nutritional programs…some good, some bad.
In my 21+
years of training, I've seen and done a LOT of different muscle-building and
fat-loss programs. I've performed (and created) more exercises than I can even
remember and I've tried a plethora nutritional programs…some good, some bad.
And right
now, I want to give you the rundown on some of the very worst mistakes I ever
made while doing all these things.
I’m hoping
by doing this, I can
help you
avoid making those same mistakes, saving you from frustration and potential
injury.
Here we
go…and these are in no particular order of severity or stupidity… :) …
1. Too Much Barbell Curling
In my first
year of training, I was constantly at the barbell curl…I curled so much that I
ended up having near constant pain in both wrists. So what did I do? I bought
some neoprene wrist wraps and kept barbell curling.
Of course,
keeping on with the curling just made things worst until I read one important
fact about barbell curls…because your hands are locked onto the bar and because
your arms are attached to your shoulders, the stress of the exercise ends up in
the most vulnerable part of the arm…your wrist. The over-reliance on barbell
curls lead to the wrist pain.
The
solution: dumbell curls. Very simple. By allowing free rotation of the wrist,
it takes all that torque off the joint. The problem cleared up within a few
weeks.
The Lesson:
Don’t be over
reliant on barbells for your training. This kind of strain can happen not only
on curls but on just about any barbell exercise.
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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