Enjoying A Healthy Lifestyle with
Bryant and Anita Hewitt
Monday, June 24, 2013
Food To Chew On:
Monday – Just Say No
Proverbs 3:26 (NKJV)
For the Lord will be your confidence,
And will keep your foot from being caught.
And will keep your foot from being caught.
Thought For The Day:
There
is a time when we must firmly choose the
course we will follow, or the relentless drift of events will make the decision
for us….~Amen~
Happy
Motivational Monday, we are here it encourage you and just give you so helpful
tips long the way…and to Tell You, You Can Do All Things … If you want it bad
enough you will change … So with a makeup mind we are doing great things… Keep
up the Great Work and You Can Do It!!!
Leg Muscle Weakness
Exercise
Knee Marching
Purpose of this exercise
- This exercise will strengthen your ankles and hips.
- It will also improve your dynamic or "moving" balance.
How to do it:
Step 1
- Stand with arms at sides, feet shoulder width apart.
Step 2
- Raise one knee up as high as comfortable.
- Lower, then raise the other knee.
- Repeat 20 times.
Breathing:
- Breathe normally, inhale through the nose and exhale out the mouth.
Tips:
- Use a chair to hold on to while standing. Hold on with your finger, one hand or two hands.
- Don't close your eyes or hold your breath.
- Raise your arms out to the sides if you need more balance.
Take it up a notch:
- Lift chest and look straight ahead to make standing more challenging.
- Try adding a one pound ankle weight to one ankle.
You did it! Practice makes..... you guessed it...permanent!.
Don't practice sitting in a chair unless you really want to be good at sitting
in a chair. Good luck!
Do It Yourself
Exercise Programs
The
first thing to know is that any good functional exercise program includes a
mixture of just 7 key movements. They are
1.
Squat
2. Lunge
3. Bend
4. Twist
5. Push
6. Pull
7. Gait (walk/run)
Pull – Great for your mid-upper back, the
rear of your shoulders, and your biceps
Resistance – Cables, dumbells,
weighted objects from around the house, exercise band
If you’re in the gym you can use
cables, a ‘lat pulldown’ (which looks like a machine but is really a cable
system), or a ‘seated row’ (again, a cable system, not a machine). These make
things pretty simple as all you have to do is sit, maintain good posture, and
pull an amount that allows you to keep that posture. Out of the gym your best
choice isan exercise band. Fasten it in the middle to something at about
stomach to chest level. This leaves both ends free for you to grip. If it’s at
chest height you can remain fully upright (easier version). Keep your shoulders
relaxed and your posture tall. Leading with your elbows, pull the band towards
your body. Continue until your elbows slide past your sides and your
shoulder-blades squeeze together. If you’ve fastened the band lower, simply
squat down and hold that position whilst performing the above-described pull.
This is definitely the harder version but it’s a better workout!
A
Healthy Menu For
Monday
Understanding standard serving sizes
can help control calorie intake, says WIN, who suggests measuring cups and
spoons as helpful tools for controlling calories. Dieters can start Monday with
a nutrient-rich breakfast of 2 cups whole grain cereal with 1 cup skim milk and
1 1/4 cups whole strawberries. For lunch they may load up on fiber with 2 tbsp.
hummus, 8 Triscuit crackers, 10 baby carrots and 1 container of light yogurt. A
small apple with 1 tbsp. of peanut butter controls mid-afternoon hunger. A 3
oz. turkey burger on a whole wheat bun with 1 cup California-style vegetables
is a simple, nutritious dinner. A toasted whole-wheat English muffin with 1
tsp. all-fruit jam makes a light evening snack.
