Teaching Tuesday Wtih HHWN

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Tuesday January 22, 2013

Food To Chew On:

Tuesday – Where Your Name Is Written

Isaiah 49:15-16 (NKJV)

I will not forget you. See, I have inscribed you on the palms of My hands..

Thought For The Day:

“At the heart of the cyclone

Tearing the sky

                                              And flinging the cloud and towers by

Is a place of central calm

And so is the roar of mortal things

There is a place where my spirit sings

In the hallow of God’s palm.”-Edwin Markham

Teaching Tuesday, so very important that “each one teach one and each one reach one.” We share what we are doing and as a result we are getting stronger… Always remember a Teacher learns twice! J So keep on Teaching!!!

Your lower back health

Abdominal strengthening exercises are important for the overall health of your back. These include crunches and leg lifts.

Make sure to perform these with the knees bent.

Exercises for the shoulders, hamstrings and buttock are also important in maintaining good core strength.

These would include arm lifts, bridging, hip extension, and pelvic tilts.

Posture and stretching exercises are important for safety and range of motion during lower back pain exercise. 

Spinal extension exercises are a good choice in strengthening the low back and have been shown effective in reducing symptoms.

Include a low-impact workout for your lower back pain exercise to lose weight which can help reduce your lower back pain.

This generally involves proper diet along with regular aerobic exercise 3 to 5 times per week for at least an hour.

 

Thought compilation of the movement experience: 

 Release, jump, run, laugh, sweat, enjoy, participate, try, and experience something new.

 •Play, let go, interpret, trust, bond, and be in the moment.

 •Move, flow, dance, unite, internalize, and externalize some power.

 •Question, doubt, reject, interact with others, and embrace new motion.

 •Experiment, try new things, enjoy the energy.

 •It’s okay to find our own dance interpretation and move to our own rhythms.

 •Music is a powerful motivator of both quiet and intense movement.

 •Move, just move.

My personal take away is to remind myself of the value of different forms of motion. For me dancing has always been joyful.  Why haven’t I been challenging how I work out and play?   It’s so good to break free from traditional exercise methods every now and again.  The energy is different.  There is power in movement when we allow ourselves the freedom to play with it.  These classes are an excellent avenue for team building, small groups, groups of friends, and even family groups!   Google what’s available in your corner of the fitness world (Try: powerstrike.com, poundfit.com, surfsetfitness.com, gofigurestudios.com). Find out where you can shake up your fitness routine.   There are so many new fitness techniques breaking the norm.  Try a new class.   Find a wave.  Move.

A Healthy Menu For

Tuesday

Have a cup of low-sugar, high-fiber cereal with 4 oz. of skim milk and a peach for breakfast. For lunch, top a salad of 2 cups of spinach, 1/2 cup of orange segments, 1/2 cup of chickpeas, 2 tbsp. balsamic vinegar and 1 tsp. olive oil with 3 oz. of water-packed tuna. At dinner, wrap 3 oz. of grilled ground buffalo in a whole-wheat wrap with 1 oz. reduced-fat pepper jack cheese, a 2 tbsp. salsa. Have 1 cup of steamed edamame pods on the side. For snacks, enjoy 1/2 oz. of raw almonds and half of a sandwich made on whole-grain bread with 1 oz. turkey breast, lettuce and Dijon mustard. 

http://anitahewitt.blogspot.com/2013/01/food-for-soul-ev-anita-hewitt-12213.html

 

Martin Monday With HHWN

Enjoying A Healthy Lifestyle with

Bryant and Anita Hewitt

Martin Luther King Jr.

"I've Been to the Mountaintop"

Monday January 21, 2013

Food To Chew On:

Monday – Eleven Crucial Words

Isaiah 44:22 (NKJV)

 I have blotted out, like a thick cloud, your transgressions, And like a cloud, your sins.

Return to Me, for I have redeemed you.”

As we reflect on this historical day, let’s use today’s history for a stronger tomorrow, “For today we are at our best tomorrow even better.”

Lower Back Pain Exercise For Seniors And The Elderly

If you are a senior or elderly person and have a history of lower back pain, check with your doctor before beginning an exercise program that may aggravate your condition. 

Core exercises can be a great help in stabilizing and strengthening your lower back.

 •Always warm up before any low back program

•Stop any activity that causes pain

•Support your back with your arms when bending forward from the waist

•Never lift both of your legs at the same time when straight.

 

MOVE…Shake Up Your Workout Routine

In the midst of this gym space surrounded by weights and equipment it became obvious, as we were shown how to grab hands and form a human snake, that we were not going to move in the typical  “gym” way.  We were not going to get to hang on to our personal space.  We were going to have to connect and interact.  We were going to have to pay attention and watch each other.  We were going to have to challenge our adult brains to remember how to “play”.  We were going to have to give ourselves and each other permission to move, experiment, dance, and interact.

What followed?  Four hours of movement broken into sessions of combined group and individual activities designed to provide personal challenges in various movement modalities.  We experienced the opportunity to try Thai Chi moves, Free moves, and Modern Dance.  There were no weights, balls, steps, or competitions.  The class was designed to be an exhibition of movement not a personal or group competition.  However, I feel each of us found ourselves competing with our own thoughts on how we personally move to different rhythms. A workshop which gave permission to explore. It was an adult playground where we interacted, danced, smiled, jumped, ran, interpreted, and experienced movement.   The overall body workout experience combining cardio, functional movements, dance, and free moves.  We did in fact, sweat!  A lot.

A Healthy Menu For

Monday

For breakfast, toast two slices of 100 percent whole-grain bread and top them with 2 tbsp. of natural peanut butter and 2 tsp. of honey and have them with a large apple. For lunch, make a sandwich with 2 oz of deli turkey and 1 oz. part-skim mozzarella cheese and 2 thin slices of pear on a whole-wheat English muffin, along with 1 cup of carrot sticks. For dinner, grill 4 oz. of mahi-mahi and top it with a salsa made with chopped tomatoes, ¼ cup of white beans, lemon juice and chopped cilantro. Serve with 1 cup of sautéed kale and a medium baked sweet potato. At snacks, enjoy an all-natural granola bar, 1 cup of strawberries and 6 oz. of nonfat Greek yogurt with the rest of the sliced pear and 1 tbsp. slivered

http://anitahewitt.blogspot.com/2013/01/food-for-soul-ev-anita-hewitt-12113.html

Good Health

Sacrifice Saturday With HHWN

Enjoying A Healthy Lifestyle with

Bryant and Anita Hewitt

Saturday January 19, 2013

Food To Chew On:

Saturday – Strength from The Changeless One

Malachi 3:6 (NKJV)

 “For I am the Lord, I do not change…

Thought For The Day:

But God hath promised

Strength for the day,

Rest for the labor,

Light for the way,

Grace for the trials,

Help from above,

Unfailing sympathy,

Undying love.

--Annie Johnson Flint

There is a since of Satisfaction when you start seeing results. If feels so good when your clothes are looser and you find yourself with much more energy that you didn’t have before and lets not talk about the endurance we have… J   So Enjoy your weekend and be good to yourself!!! You can Do It… from Bryant and Anita Hewitt

Arthritis Exercise Precautions

• Short exercise bouts are better tolerated than longer ones. Try breaking up your exercise into 15 minute sessions. Don't overwork your joints.

• Stretching exercise for arthritis can be safely performed every day, but strengthening exercises should be limited to 3 days a week.

 

MOVE…Shake Up Your Workout Routine

This was the title of the 4 hour workshop I signed up for “MOVE” with a picture of a beautiful wave of water rolling across the promo ad.   What made this die-hard, weight training professional decide to participate?  Curiousity,  regime boredom, and a need for personal inspiration.  

There we were.  Twenty participants staring at each other in the midst of this huge space.  Some of us were dressed for a workout and some of us were dressed for a yoga experience.  Some of us had our shoes on and some of us didn’t.  Some of us were open to conversation and some of us weren’t.  Every shape and size, every fitness level and adult age group were represented.  Our common bond to the moment – adventure to “MOVE”.  The music started and three instructors began to do what each of them does best, move.   Not the typical movement from my gym experiences.  One began Thai Chi moves, one began Free Moves, and one began Modern Dance.

A Healthy Menu For

Saturday & Sunday

Scramble 3 egg whites with 1 oz. lean turkey sausage and have 1 toasted whole-wheat English muffin topped with 2 tsp. of olive oil spread. At lunch, make a large spinach salad with baby spinach, 1/2 cup of pinto beans, 10 matchstick carrots and 2 tsp. of sunflower seeds. Dress with 2 tsp. of balsamic vinegar, 1/2 tsp. of Dijon mustard and 1 tsp. of olive oil. Enjoy a whole-wheat tortilla with 1/4 cup of hummus and a banana on the side. For dinner out, order grilled chicken with steamed vegetables and a large green salad. Snacks include 1 cup of low-fat yogurt topped with a sliced kiwi and a low-fat string cheese with whole-grain crackers.

Sunday

Have two whole-grain toaster waffles with 1 cup berries and 1 tbsp. of peanut butter in the morning. For a brunch, enjoy an omelet made with three egg whites, one egg, 1 cup sautéed spinach, chopped tomatoes and 1/4 cup of feta cheese. Have 1 cup of fruit salad on the side. For a family dinner, bake 5 oz. of lean pork chop and serve it with a mixture of 1 cup of black beans and 1/2 cup of steamed wild rice along with a salad of 1 cup sliced tomatoes topped with fresh basil leaves, 1/2 tbsp. of balsamic vinegar and 1 tsp. olive oil. For a snack, enjoy a small bran muffin on the go.

http://anitahewitt.blogspot.com/2013/01/food-for-soul-ev-anita-hewitt-11913.html

Finishing Friday with HHWN

Enjoying A Healthy Lifestyle with

Bryant and Anita Hewitt

Friday January 18, 2013

Food To Chew On:

Friday – A Famine of Hearing

Amos 8:11 (NKJV)

“Behold, the days are coming,” says the Lord God, “That I will send a famine on the land, Not a famine of bread, Nor a thirst for water, But of hearing the words of the Lord.

 

Thought For The Day:

Matthew 7:24 (NKJV)

 “Therefore whoever hears these sayings of Mine, and does them, I will liken him to a wise man who built his house on the rock.

” Happy Finishing Friday, we are finishing our goals for this year… start eating right adding more veggies to our meals and exercising more often… when we get tired of doing the right think… I like to think of “ I can do all things through Christ which strengtheneth me.” (Philippians 4:13) and that really keeps me on track and stay focus!!

Have a Healthy Weekend and You Can Do It!!! J

Arthritis exercise precautions

• Remember if it is painful to take your arm all the way over your head, just move in your "pain free range of motion".

• If you have pain for more than one hour after exercise, you probably went a little too hard. Cut back on the weight, time or repetitions next time you exercise.

A Navy Seal Workout for Gym Rats

Running, swimming, pushups, pull-ups, and sit-ups are time tested and approved workouts; when conforming to the rigid discipline of preparing for Hell Week, seal training is hard to believe. But for gym rats, we have the luxury of being far more creative and employing tons of variety in the gym when seeking functional strength. Every day is a full-body workout!

A Healthy Menu For

Friday

Start with 1/2 cup of uncooked oats mixed with 3/4 cup of low-fat cottage cheese and ½ cup sliced strawberries. Melt 2 oz. of part-skim mozzarella over sliced tomatoes, fresh basil leaves on 2 slices of whole grain bread. Have 1 cup of grapes and 1 cup of carrot sticks on the side. For dinner, roast 4 oz. of chicken breast and have with 1 cup of baked potato wedges and a large green salad topped with 2 tsp. of sunflower seeds, balsamic vinegar and 1 tsp. olive oil. At snacks, make a smoothie with one scoop whey protein, 1 cup skim milk and 1/2 of a banana and, later, a serving of whole wheat crackers with 2 tbsp. of hummus.

http://anitahewitt.blogspot.com/2013/01/food-for-soul-11813-ev-anita-hewitt.html

Truthfully Thursday With HHWN

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Thursday January 17, 2013

Food For To Chew On:

Thursday – Refiner’s Face

Malachi 3:3 (KJV)

 And he shall sit as a refiner and purifier of silver: and he shall purify the sons of Levi, and purge them as gold and silver, that they may offer unto the Lord an offering in righteousness.

Thought For The Day:

1 Peter 1:6,7 (NKJV)

 “In this you greatly rejoice, though now for a little while, if need be, you have been grieved by various trials, that the genuineness of your faith, being much more precious than gold that perishes, though it is tested by fire, may be found to praise, honor, and glory at the revelation of Jesus Christ”

 

Truthfully Thursday, you can tell others how you lost the weight, truthfully gimmicks, diet pills just the plan truth!! Hard work and eating right and also with a made up mind telling ourselves that we can do it!!! So Keep up the Great Work!! We Believe In You!!! J

Planning ahead can help you stick to your weight loss goals. Having a seven-day plan simplifies grocery shopping and meal preparation. It can also help you resist temptation and deal with dieting challenges such as meals out and social occasions. A diet plan for a moderately active person features 1,500 to 1,700 calories per day, composed of a variety of natural, whole foods can be simple to follow, once you stock your pantry.

Arthritis exercise precautions

 • Gently begin range of motion exercises that take your arms and legs through their full range daily.

• Don't  trade a daily activity like gardening for exercise. It won't take you through your full range of motion.

• This is especially important in your hips and knees. They should fully bend and straighten with focused exercise.

 

Get Creative with a Basic Navy Seal Workout

If one has an itching for Seal training then why not get imaginative with it? There are more ways than one to skin a cat in terms of pushups, pull-ups, and ab workouts right?

Pushups come in a variety of stances and military is only one of them. Remember to keep that backside low, try not to avoid eccentric stress, and then go from wide to the V-stance, from clapping to stagger.

Pull-ups also, in terms of grip, have a variety of stances and like pushups; each one poses its own challenge to a different set of muscles. Expend some effort to discover them and experiment on a regular basis. Also, I like to integrate at least one other exercise into my pull ups, whether it be burpees, box jumps, Romanian style get-ups, or barbell curls to squats.

A Healthy Menu For

Thursday

Make a breakfast pizza by spreading 1 1/2 tbsp. of almond butter over a whole-wheat tortilla and topping with 1/4 cup chopped pear. Place it under the broiler until the pears start to brown slightly. For lunch, have 2 cups of vegetable soup alongside a slice of whole-wheat bread and 1 cup of pineapple. At dinner, serve yourself 1 1/2 cups of whole wheat spaghetti tossed with 1 1/2 tbsp. of olive oil, 1 cup of sautéed spinach, 3/4 cup sautéed broccoli, 1 minced garlic clove and 8 grape tomatoes. Top it with 1/2 oz. part skim mozzarella cheese and fresh basil leaves. At snacks, have 1/4 cup of sunflower seeds, a grapefruit and cut-up vegetables. 

 http://anitahewitt.blogspot.com/2013/01/food-for-soul-ev-anita-hewitt-11713.html 

Wiser Wednesday With HHWN

Enjoying A Healthy Lifestyle with

Bryant and Anita Hewitt





Wednesday January 16, 2013

Food To Chew On:

Wednesday – A Problem in Our Backyard

Judges 6:25-26 (KJV)

Cut down the grove that is by it…And build an altar unto the Lord thy God….

Thought For The Day:

Lord, show me anything in me that would block me from receiving Your power to solve problems.

Today we are much Wiser now than last year… With age Should come wisdom but it is not guaranteed! We are making healthier choices and taking out the time to invest in our health and in my book that is the “Wisest Choice”! J

Planning ahead can help you stick to your weight loss goals. Having a seven-day plan simplifies grocery shopping and meal preparation. It can also help you resist temptation and deal with dieting challenges such as meals out and social occasions. A diet plan for a moderately active person features 1,500 to 1,700 calories per day, composed of a variety of natural, whole foods can be simple to follow, once you stock your pantry.

Arthritis Exercise Can Be Safe For Seniors and the Elderly

Arthritis exercise is not difficult but you do need to know what causes arthritis and to follow some simple guidelines before beginning.

Rheumatoid Arthritis (RA), is an inflammation of the synovial membrane which surrounds the joint. Joints are filled with synovial fluid which protects and lubricates during movement.

These joints loose range of motion and can become impaired due to weakening of the ligaments and tendons especially in the wrists, hands, feet and ankles.

Osteoarthritis(OA) is also known as degenerative joint disease and results in gradual loss of the joint cartilage. 90% of Americans will have some symptoms of OA by age 40.

Your doctor should go over your exercise plan with you before starting a program and only then should you begin gently and carefully.

Adopt a Full-body workout Method

Seals need to possess not only impressive amounts of agility and stamina, but masterful command of the body. They need to be light on their feet and to have conquered their own weight and center of gravity. Thousands of pushups, sit-ups, and pull ups is great, especially with perfect form and full range of motion, but since most people in the gym aren’t preparing to visit warzones, get creative and incorporate two other exercises into each.

For example grab some exercise ingredients like burpees, box jumps, dumbbell rows, and dumbbell presses and swirl them together in a fitness cauldron. All of those as one is a pretty intense full-body workout; now add five pushups into each rep. In terms of building functional strength and muscle endurance 20 of those would feel like 500 pushups, but to nearly every muscle group in the body.

A Healthy Menu For

Wednesday

Start with 1 cup of low-fat, plain yogurt topped with 10 unsalted pecans and 1/2 cup sliced pineapple. For lunch, broil a vegetable patty and serve with 2 tbsp. of hummus, shredded lettuce, tomato and onion on 2 slices of whole-grain bread. Have an apple on the side. For dinner, have 1 cup of minestrone soup with a large salad made with butter lettuce, 1 oz. turkey breast, 2 oz. of ham, two hard-boiled egg whites, 1/4 cup white beans, grape tomatoes, cucumber and a dressing made with 2 tbsp. of red wine vinegar and 2 tsp. of olive oil. At snacks, have 1/2 cup of strawberries with 1/4 cup of trail mix and later, a slice of toast with 1 tbsp. of peanut butter.

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