Fruit Friday With HHWN

Enjoying A Healthy Lifestyle with

Bryant and Anita Hewitt

Friday, June 07, 2013

 Food To Chew On:

Friday -  The Bond of Peace

Galatians 5:22-23 (NKJV)

 But the fruit of the Spirit is love, joy, peace, longsuffering, kindness, goodness, faithfulness, gentleness, self-control.

 

Thought For The Day:

2 Corinthians 13:11 (NKJV)

 Finally, brethren, farewell. Become complete. Be of good comfort, be of one mind, live in peace; and the God of love and peace will be with you.

 

On This Fruit Friday, let’s focus on eating more fruit it really is so good and good for you….. This weekend go and buy so Fruit and be creative in your meal and add it to everything you eat….

Have a Fruity Friday!! J

 

Elderly Balance Problems

When we encounter elderly balance problems with ourselves or a family member, they are usually a result of generalized age-related declines in muscular and sensory functions.

 Below I have made a great balance video that is fun and easy to do. All you need is a chair, comfortable loose fitting clothing,  and a pair of smooth bottom shoes to wear so you won't catch your feet. Read on then give it a try.

 After 50 years of age we begin to lose 10 percent of our strength per decade of life which lead to elderly balance problems. Daily balance exercises can help reduce the rate of decline.

 Many older adults will not only have balance changes due to aging but also experience declines because of medical conditions like macular degeneration, cataracts and peripheral neuropathy.

 

Basic Strength Training Best Practices

If you are working more than 4 body parts a 4 Day Split is excellent.  Example:

Mon = Back & Bi’s

Tues = Legs

Weds = Day Off

Thurs = Chest & Triceps

Fri = Shoulders & Abs

Utilize your off days for cardio or perform 30 minutes of cardio after your strength training so you can take full advantage of all your strength before fatiguing the muscles with cardio (Power Walk, Elliptical, Bike, Short Run).

 

You also might chose to perform an overall circuit training regime, Pilates class, or Yoga class 3-4 days a week where you get more of an overall body workout each training day.

A Healthy Menu For

Friday

Celebrate the end of the workweek by starting your day with two slices of whole-wheat French toast and two teaspoons of unsweetened applesauce mixed with a tablespoon of maple syrup and eight ounces of non-fat yogurt. For lunch, have a cup of low-fat cottage cheese mixed with a half cup of fruit cocktail, a salad of baby carrots and cherry tomatoes topped with a quarter cup of low-fat ranch dressing and a slice of whole-wheat bread with a teaspoon of fruit spread.

http://anitahewitt.blogspot.com/2013/06/food-for-soul-ev-anita-hewitt-6713.html

Whirlwind Wednesday With HHWN

Enjoying A Healthy Lifestyle with

Bryant and Anita Hewitt

Wednesday, June 05, 2013

Food To Chew On:

Wednesday – The Gift of Love

 

Galatians 5:22 (NKJV)

22 But the fruit of the Spirit is love, joy, peace, longsuffering, kindness, goodness, faithfulness…

Corinthians 13:1 (NKJV)

Though I speak with the tongues of men and of angels, but have not love, I have become sounding brass or a clanging cymbal.

Thought For The Day:

With the Lord’s help, that’s the way I intend to live today! I will claim the fruit of the Spirit of Love….

 

Good Morning Family!!  It’s “Whirlwind Wednesday.” Sometimes we may feel like that at times… but our lives have changed forever… and it is such a great feeling...we have been changed and I don’t want to go back to the old ways of eating and laying around…. Now we are active and watching what goes into our bodies and focusing on our Mind, Body and Soul!!

Have a Happy Whirlwind Wednesday with HHWN J

 

Falls In The Elderly & Seniors

Clock Reach

Purpose of this exercise:

•Improve your static or "standing" balance.

•Strengthen your ankle and hip muscles while adding to your shoulder and upper body range of motion.

 

How to do it:

Step 1

•Begin by holding on to a chair  with your left hand.

•Visualize a clock with 12 in front and 6 behind.

Step 2

•Stand on your left leg and bring your right arm to 12 o'clock.

•Then reach to 3 and 6 o'clock.

•Repeat with the other side.

 

Breathing:

•Breathe normally while exercising, in through the nose and out through the mouth.

Tips:

•Lift your chest and stand tall.

•Look at a point on the wall at eye level.

•Only reach as far as comfortable. If you cannot reach 6 o'clock, or if it is painful, only reach to 3 o'clock.

Take it up a notch:

•Hold on with one finger or even let go of the chair completely.

•Add a one pound weight to your wrist or ankle for a more challenging workout.

You made it!  You are doing your part to prevent falls in the elderly. Remember to practice every day. You can do it!

                            

                                Basic Strength Training Best Practices

As Personal Trainers, we ask every client what their weekly gym schedule will look like and then we map their goals accordingly. If you are working 1-4 body parts, you will typically need 3 days a week, alternating your work out and rest days. Typically with strength training we see these 2 popular scenarios:

Mon, Weds, Fri

 Tues, Thurs, Sat

Combination Routines are an excellent way to work two body parts that naturally complement each other in one gym session:

Back & Biceps (Back First then Biceps)

Chest & Triceps (Chest First then Triceps)

Triceps & Biceps (Best in Super Sets)

Chest & Shoulders (Chest First)

Chest, Shoulders & Triceps (Chest First or Super Set Chest w/Shoulders and add triceps)

Thighs & Glutes

Hamstrings & Calves

Now Pair your days with your Training Routines.  Example:

Mon = Back & Bi’s

Weds = Chest & Tri’s

Fri = Legs

A Healthy Menu For

Wednesday

 For the middle of the week, the Vermont Department of Health suggests beginning the day with two scrambled eggs, a slice of whole-wheat toast with a teaspoon of trans fat-free margarine and a seasonal fruit. At lunch, try a cup of minestrone soup with a side salad topped with a tablespoon of low-fat dressing. Finish your hump day with one-and-one-third cups of beef stroganoff and a cup of cooked broccoli and cauliflower topped with a tablespoon of shredded cheese.

 

http://anitahewitt.blogspot.com/2013/06/food-for-soul-ev-anita-hewitt-5513.html

Timeless Tuesday With HHWN

Enjoying A Healthy Lifestyle with

Bryant and Anita Hewitt

Tuesday, June 04, 2013

Food To Chew On:

Tuesday – Becoming the Person You Long to Be

Luke 21:19 (NKJV)

 By your patience possess your souls.

Thought For The Day:

Both patience and self-control are fruit of the Spirit. They are twin-grafted branches inseparably related to the Vine. We can be the person we long to be!

 

 

Happy Timeless Tuesday, You are doing so well on learning how to eat healthier and exercising more often than usual. Now it is becoming a way of life. It is never too late to begin again….. J

 

Falls In The Elderly

Falls in the elderly population are in part due to age-related decline in muscle strength and joint range of motion.

 Exercises like the clock reach, which add to lower and upper body strength and flexibility, will help in reducing the risk of falls.

 Below I have made a great balance video that is fun and easy to do. All you need is a chair, comfortable loose fitting clothing, and a pair of smooth bottom shoes to wear so you won't catch your feet. Read on then give it a try.

 In this exercise we are using the arm and head to destabilize our center of gravity.

 With our arm extended and positioned to the side and to the rear, we must compensate by altering our ankle strategy on order to not buckle at the knees.

 This will come in handy during the day when we reach over the stove, up to shelves or when shopping at the supermarket.

 To decrease the incidence of falls in the elderly we must begin by working on our leg strength, especially at the ankles and hips. This way we can improve our ability to reach to changes in our environment quickly and efficiently.

 We need to address falls in the elderly daily with a strengthening and conditioning program not only for our legs but also torso, back and neck. Try this exercise below and see how your balance and upper body coordination are fairing. You can do it!

 

Navy Seal Workout

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

Tuesday

 

By following the Health and Human Service Department's "Dietary Approaches to Stop Hypertension" program, you will eat well and help lower your blood pressure. Begin your day with 3/4 cup of bran cereal with a banana in low-fat milk, a slice of toast and cup of orange juice. For lunch, eat a chicken salad sandwich on whole wheat with Dijon mustard, a cup of salad with a teaspoon of low-fat Italian dressing and a cup of fruit cocktail. Dinner consists of three ounces of eye of the round beef, two tablespoons of fat-free beef gravy, a cup of green beans and a small baked potato. Snack on unsalted almonds, raisins and a half cup of nonfat fruit yogurt during the day.

http://anitahewitt.blogspot.com/2013/06/food-for-soul-ev-anita-hewitt-6413.html

Made Up Mind Monday with HHWN

Enjoying A Healthy Lifestyle with

Bryant and Anita Hewitt

 

Monday, June 03, 2013

Food To Chew On:

Monday – Walk in Wisdom

1 Corinthians 1:25 (NKJV)

Because the foolishness of God is wiser than men, and the weakness of God is stronger than men

 

Thought For The Day:

“Walk in wisdom…redeeming the time “ (Colossians  4:5).

 

Do you a “Made Up Mind” to eat right and exercise? At the end of the day it is all up to you … and the question still remains How Bad Do You Want to Change? We are here to encourage you along the way because we are in this together!!! By any chance you haven’t had a made up mind… then now is the time to do so….

We Can Do This!!! J

Exercises For Balance For Seniors And The Elderly

Eye Tracking

Purpose of this exercise

•These exercises will help our visual and vestibular systems.

•They are Important in maintaining our postural stability.

Step 1

•Hold your thumb comfortably in front of your face with your elbow bent.

 Step 2

•Move your thumb to the right as far as comfortable.

•Then move your thumb to the left as far as comfortable.

•Try not to move your head. Follow with your eyes only.

•Then move your thumb upward, and finally downward.

 Step 1

•Now hold your thumb at arm’s length.

Step 2

•Move your thumb to the right as far as comfortable

•Then move to the left as far as comfortable.

•This time, follow with your eyes and head.

•Move your thumb upward, then downward.

 Breathing:

•Breathe normally, inhale through the nose and exhale through the mouth.

Tips:

•Lift your chest high while maintaining a level head.

•If you get dizzy, stop.

•If you would like to try again, hold on to a chair this time.

•If you feel pain in your neck, especially when turning to the side, only turn as far as comfortable.

Take it up a notch:

•Add a one pound wrist weight to your arm.

•Stagger your feet one in front of the other.

You made it!  Remember to practice your exercises for balance daily. Good luck!

Navy Seal Workout

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 burgees, box jumps, Romanian style get-ups, or barbell curls to squats.

When it comes to abdominal workouts, there must be over a 100 of them that can be mixed, juxtaposed, and melted together. Military style sit-ups are effective, but add to them anyway. Throw in a dumbbell or weight plate, add a twist or incorporate the legs.

 A Healthy Lifestyle For

Monday

 

 

 

For breakfast on Monday, go back to either whole grain or bran cold cereal with one-half cup of skim milk and a half a banana. Try vegetarian chili for lunch. Finish your day with three ounces of baked chicken breast with the skin removed, a half cup of wild or brown rice, a half cup of cooked carrots and peas.

 

 



Spa Saturday With HHWN

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

 

 

Saturday, June 01, 2013

Food To Chow On:

Saturday – The Gift of Prophecy
Numbers 11:29 (NKJV)
 Then Moses said to him, “Are you zealous for my sake? Oh, that all the Lord’s people were prophets and that the Lord would put His Spirit upon them!”

Thought For The Day:

Being prophetic without love is insensitivity; loving without being prophetic is ineffective.

Today is Spa Saturday, be good to yourself and enjoy your weekend!!

Have A Happy Spa Day with HHWN!! J

Exercises For Balance For Seniors And The Elderly

Exercises for balance for seniors and the elderly are vital as we age. Age-related declines in our balance are in part due to muscle and joint range of motion loss, slower reflexes, reduced visual sensitivity, and cognitive changes.
 Below I have made a great balance video that is fun and easy to do. All you need is a chair, comfortable loose fitting clothing,  and a pair of smooth bottom shoes to wear so you won't catch your feet. Read on then give it a try.
 Exercises like the eye tracking exercise below are important measures we can take to help offset these declines.
 Dizziness can affect over half of people over 75. Working on head movements using the exercises below will help support your ability to look around the room when going about your day. If you are unable to perform this exercise without getting dizzy, then stop.
 Your doctor can tell you more about your dizziness. If you suspect a more serious problem like vertigo, orthostatic hypotension or drug interactions, definitely check in with your doctor.
 When trying the exercises for balance below, hold on to a chair at first using your non-dominant hand. Use your dominant hand to perform the movements. Once you feel more secure, then try letting go of your hand briefly, then for longer periods. You'll get it sooner or later!
 If you get dizzy when performing these exercises for balance for seniors and the elderly, make sure you sit down, get a drink of water, and try to look straight ahead at eye level until you start feeling better.

Navy Seal Workout

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

Saturday and Sunday
Saturday
Begin the weekend with a slice of whole-wheat toast with a tablespoon of peanut butter, a cup of nonfat fruit yogurt and an orange. For lunch, have a whole-grain tuna sandwich with tomato and lettuce, a cup of low-fat cottage cheese and an apple. Spice up dinner with veggie fajitas and one-and-a-half cups of spinach salad with nonfat dressing.

Sunday

For breakfast on Sunday, eat two pancakes topped with a half cup of frozen berries and the applesauce, maple syrup mix from Friday. For lunch, try a cup of cooked whole-wheat pasta with mixed vegetables tossed with a tablespoon low-fat Italian dressing and two tablespoons of Parmesan cheese. For dinner, try baked chicken nuggets, a cup of green beans and a small baked potato with two teaspoons of trans fat-free margarine.
 http://anitahewitt.blogspot.com/2013/06/food-for-soul-ev-anita-hewitt-6113.html

Framework Friday With HHWN

Enjoying A Healthy Lifestyle with

Bryant and Anita Hewitt

Friday, May 31, 2013

Food To Chew On:

Friday - The Anointing Wisdom

Colossians 3:16 (NKJV)

 Let the word of Christ dwell in you richly in all wisdom, teaching and admonishing one another in psalms and hymns and spiritual songs, singing with grace in your hearts to the Lord.

Thought For The Day:

Thank You Lord, for Your answer to my prayer for an anointing of my Mind, Body and Spirit…..~Amen~

Happy “Framework Friday,” as we continue to stick with our new way of living by exercising and eating the right foods. Than we will become this beautiful framework that God had designs from the beginning of time…

Keep Up The Great Work You Can Do It!!! J

Fall Prevention In The Elderly

Single Limb Stance

Step 1

 •Stand with feet together and arms at sides.

Step 2

•Lift one leg and balance on the other.

•Hold for 10 seconds, then repeat with the other leg.

Breathing:

•Keep breathing normally, in through the nose and out through the mouth..

Tips:

•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

•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 made it!  You are doing your part for fall prevention in seniors and the elderly.

Navy Seal Workout

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!

Seal Workouts and the Battlefield of Fitness

Due to the mystique surrounding elite fighting forces, especially in this day and age where Hollywood derives a large percentage of its funding from military interests, the Navy Seal workout has been exaggerated. 

Seal training is about incredible cardiovascular efficiency, head to toe functional strength, and discipline, but isn’t all that complicated. A basic Google search will show that popular notions of getting ready for Hell Week include metric tons of swimming, running, pushups, sit-ups, and pull-ups.

Of course there’s more to being a Seal and it’s obvious why so few are chosen. But in terms of the average Joe or Jane who desires to have a physique like they do and get fit, I suggest a workout mind frame and regimen that has far more variety, but a similar level of dedication.

A Healthy Menu For

Friday

Celebrate the end of the workweek by starting your day with two slices of whole-wheat French toast and two teaspoons of unsweetened applesauce mixed with a tablespoon of maple syrup and eight ounces of non-fat yogurt. For lunch, have a cup of low-fat cottage cheese mixed with a half cup of fruit cocktail, a salad of baby carrots and cherry tomatoes topped with a quarter cup of low-fat ranch dressing and a slice of whole-wheat bread with a teaspoon of fruit spread.

http://anitahewitt.blogspot.com/2013/05/food-for-soul-ev-anita-hewitt-53113.html

Thumbs Up With HHWN

Enjoying A Healthy Lifestyle with

Bryant and Anita Hewitt

 

Thursday, May 30, 2013

Food To Chew On:

Thursday – Keep on Being Filled

Ephesians 5:18 (NKJV)

And do not be drunk with wine, in which is dissipation; but be filled with the Spirit…

Thought For The Day:

Lord, fill me with Your Spirit today!! ~Amen~

Happy Thumbs Up Thursday, Keep up the great work  exercising and making the right choices concerning food for life…. This is not a diet, this is a way of living!!!

Have a Great Thumbs Up Thursday with HHWN J

Fall Prevention In The Elderly

Below are some excellent balance activities to begin your better balance. This is one of the most simple standing exercises.

 Standing on one leg is an exercise that can be practiced anywhere you have a chair or counter to hold on to.

 This exercise will strengthen your ankles and hips, which are vital in keeping us stable.

 Fall prevention in the elderly and seniors is increasing in awareness especially in assisted care and independent living facilities. The more we can practice stressing our balance systems, the more stable we will become.

Self-Empowerment is Fitness

When a person takes the time to educate themselves, taking advantage of the tools the 21st century provides, it is a statement to not only the individuals psyche, but the world at large that they are going to make a difference. It is a demonstration of fitness.

Being there when the fitness boom hits, available to assist others to find their way back to health is a noble venture indeed.

 

A Healthy Menu For

Thursday

For breakfast on Thursday, go back to either whole grain or bran cold cereal with one-half cup of skim milk and a half a banana. Try vegetarian chili for lunch. Finish your day with three ounces of baked chicken breast with the skin removed, a half cup of wild or brown rice, a half cup of cooked carrots and peas.
http://anitahewitt.blogspot.com/2013/05/food-for-soul-ev-anita-hewitt-53013.html