Stretch for Flexibility

12/11/2011 Leave a comment

Warming up your muscles by stretching prior to exercise can help you improve your flexibility and avoid injury. Muscle strains and tears can be painful. A torn muscle or ligament may take weeks to heal, and in some cases, may even require surgery and rehabilitation. Take care of your muscles before exercising by performing about 10 minutes of stretching exercises. Stretching after a workout is a good way to cool down and relax your muscles.
Sit on the floor and spread your legs slightly. Keep your back straight and your chin down as you reach forward toward  your left foot. Hold the stretch for 30 seconds. Slowly return to an upright position and repeat on the right side. Next, stretch the muscles of your upper back by pulling your knees toward your chest. Lie on your back and put your feet flat on the floor by bending your knees. Grab one knee with your hands and gently pull your knee toward your chest. Stop when you feel the muscles in your lower back stretching. Hold the stretch for 20 to 30 seconds and then repeat with the other knee. 
Photo Credit: José Vílchez, CC-BY-SA-3.0 2008
Stretch your calf muscles by standing parallel to a wall or holding onto a sturdy chair. Put your left foot behind the right and keep your right foot flat on the floor. Keep your back straight and then slowly bend your right knee to lower your body toward the floor a few inches. Bend your knee as far as you can without causing pain and hold the position for up to 30 seconds. Switch sides and repeat the stretch. 
Playing golf, tennis, handball and racquetball can result in a torn rotator cuff if you over-exert. A rotator cuff injury is painful and may require weeks of rehabilitative exercise to repair. You may avoid a rotator cuff injury by warming up with some shoulder stretches prior to exercise. To stretch your shoulder and increase flexibility, cross your right arm over your chest and hold it with your left hand just above the elbow. Gently pull your arm toward the left side of your body until you feel the muscles stretch. Hold for 15 to 20 seconds and repeat with the other arm. 
Improve your posture, increase the flexibility and strengthen the muscles in your upper back by stretching your shoulders. Stand up straight with your legs apart about shoulder width. Keep your arms relaxed at your side and the squeeze your shoulder blades together. Pull your arms back and bend your elbows slightly. Hold the stretch for 25 to 30 seconds, then relax. Repeat this stretch two or three times.
Leg muscles are susceptible to muscle and tendon injury if you run or jog. Stretch your hamstrings by lying on the floor with your feet near a wall.  Raise your right leg and put your heel against the wall. Keep your right knee slightly bent. Push against the wall to straighten out your right leg. You should feel the hamstring along the back of your thigh stretch. Hold the position for 20 seconds and then switch sides. Next, stretch the quadriceps muscles of your legs. Lean against a wall or hold onto a sturdy chair or table with one hand. Grab your ankle with the other hand and pull your foot toward your buttocks until you feel the muscles in the front of your thigh begin to pull and stretch. Keep your upper body straight and try to avoid slouching or leaning forward. Squeeze your abdominal muscles to help keep your body erect. Return to a standing position after about 30 seconds and then stretch the other leg.
Stretching should not cause pain. If you feel pain during a stretch, reduce the intensity of the stretch and see a doctor if soreness or swelling occur. 
For more information and stretching exercises, see:
Mayo Clinic, Stretching: Focus on Flexibility, February 2011.

Filed under exercise, fitness, stretching

Outdoor Exercise and Cold Weather

12/10/2011 2 Comments

Runners and joggers should take a few extra safety precautions when exercising outdoors during cold weather. Snow, ice and sleet increase the likelihood of a fall and injury. Running outdoors in cold temperatures can result in breathing difficulties. Runners and joggers are in danger of frostbite on the face, fingers and toes when the temperature drops below freezing. You can safely exercise outdoors if you take a few precautions. 
Photo Credit: Sebastian Ballard CC-BY-SA-2.0
Wear several layers of clothing instead of one bulky layer. The air between layers of clothing serve to insulate your body against heat loss. Remove a layer of clothing if you begin to overheat and put it back on if you start to get cold. Protect your hands and feet from cold or injury from frostbite in extremely cold weather by layering socks and gloves. Put on a pair of gloves and then a pair of mittens over the gloves to protect your fingers. If your hands begin to sweat, you can remove the mittens. Wear two pairs of socks to protect your feet and toes. You may need to wear running shoes a half size larger to accommodate bulky socks. Always wear a warm hat when outside during cold weather. A lot of body heat is lost through the head. Wear ear muffs or a thermal headband to protect your ears from the cold. 
When the temperature is below 0 degrees Fahrenheit or if there is a very cold wind chill factor, consider indoor exercise. If you choose to exercise outdoors during extremely cold weather, take extra precautions to protect your body from heat loss and frostbite. Wear a ski mask to protect your face from the cold and wind burn. Wear thermal undergarments when the weather is extremely cold (below 0 degrees Fahrenheit) and the wind is blowing.

Drink plenty of water during cold weather exercise. You may not notice that your body is becoming dehydrated when the air is cold. Run a little slower than you would in warm weather to help avoid sweating which can lead to chills. Running or jogging at a slower pace is also important to help avoid falls due to slick ice covered paths and sidewalks. Avoid exercising outside during rain and sleet because wet clothing can cause your body to lose heat. 

For more information and safety tips, see:

Filed under exercise, fitness, jogging, running, winter

5 Exercises for Toned Arms

12/09/2011 Leave a comment

You can tone and strengthen weak and flabby arms by performing some easy arm exercises. You will need a pair of 5 pound dumbbells and about 25 minutes. Perform these exercises every other day and in about two to three weeks you should begin to see firmer, more toned arms.
To avoid injury, warm up for a few minutes by doing some arm circles. Stand up straight and stretch your arms out so that your body forms a “T” shape. Move your arms in small circles toward the front 20 to 25 times. Reverse and move your arms in small circles toward your back for another 20 to 25 repetitions. This will help strengthen and tone your arms as well as stretch muscles.
Push-ups is one of the most effective exercises to strengthen and tone the arms, shoulders and chest. Start push-ups by placing your hands on the floor at shoulder width with your fingers spread out and pointed straight out in front of you. Rest on your knees and toes. Tuck in your abdominal muscles and lift yourself up until your body weight is resting on your toes and on your hands. Slowly lower your body a few inches and then push your body back up to the starting position. Keep your head parallel with the floor and try to maintain a straight body during the exercise. Don’t count the number of repetitions, just do as many push-ups as you can for 5 minutes. 
© Glenn Francis
www.PacificProDigital.com
You will need a couple of 5 pound dumbbell weights to perform biceps curls. Stand up straight with your feet shoulder-width apart. Hold a weight in each hand with your palms facing upward. Breathe out and pull the weight upward toward your shoulder. Breathe in as your lower the weight. Don’t completely relax your arm when lowering the weight, but hold some tension on the weight. Perform the exercise with both arms simultaneously or alternate lifting right and then left. When alternating arms, lift the weight with one arm as you lower the weight in the other hand.
Stretch and tone your triceps muscles by performing some stretches with dumbbells. Lie down on your back with a 5 pound dumbbell in each hand. Raise your arms toward the ceiling with the palms facing. Bend your elbows and lower the dumbbells to either side of your head and then raise your arms again. Remember to breath in when lower the weights and breathe out when lifting them. 

Turn the dumbbells over so that your palms are facing the floor and you are holding the weights in an overhand position. Take a deep breath and then lift both of your arms straight out in front of you by bringing your arms straight up from your thighs. Breathe out as you lift the weights. Lift the weights until your arms are parallel to the floor and straight out from the shoulder. Hold for a couple of seconds and the slowly lower the weights as you inhale. Do this exercise for 5 minutes. 

Finish the last 5 minutes of your arm work out by performing some triceps pushes. Stand up straight with your feet apart about shoulder width. Hold a 5 pound dumbbell in each hand so that  your palms are facing downward. Keep your arms straight and lift your arms backward. Return your arms to your sides and then repeat the exercise. 

For more arm exercises and information, see:

Filed under arms, exercise, weights

Fast Food Facts

12/08/2011 Leave a comment

It isn’t always easy to eat healthy, home-cooked meals every day. Our busy lifestyles frequently require that we eat on the run. This is especially true during the holiday season when we have social commitments like parties and family gatherings. Many Americans who work in an urban setting may choose fast food for their lunch because most fast food restaurants are conveniently located and the prices are usually cheap. Unfortunately most fast fast food and some sit-down family style restaurants offer food choices that are high in fat, sugar, salt and carbohydrates. Add a sugary soda and you can consume almost a day’s worth of calories on your lunch break, but you won’t get all the nutrition your body needs. 
If you typically have a sandwich for lunch, select a restaurant that offers deli-style foods that can be made to order. Some fast food sandwich chain restaurants offer submarine sandwiches on whole wheat bread or low-fat whole wheat bread wraps. Avoid the cheese and mayonnaise because these add extra calories, fat, sodium and sugars. Skip the French fries and onion rings. Opt for a side salad with no dressing or a low-fat dressing. 
Photo Credit: Public Domain US Government
Grilled sandwich meats are less fatty than fried foods. Choose a grilled chicken sandwich instead of a cheeseburger. Be careful not to undermine the grilled food choice by loading the sandwich with cheese, special sauces and mayonnaise. Choose a whole wheat bun if it is available. Select mustard over mayonnaise for extra flavor without all the added calories and fat.
Many supermarkets in America offer fresh foods, peeled, sliced, cut, cooked and placed in convenient containers ready to eat. Supermarkets offer washed and cut fresh vegetables and fruits as well as lean meats and cheeses. The deli section in supermarkets is a great place to find prepared lunch foods. Some supermarket prepare single serving fresh salads, fruit cups, wrap sandwiches, sushi and lean meat sandwiches.
For more information about calories, sugar and fat content of popular fast foods see:

WebMD, MedicineNet, Fast Food Sandwiches Picture Slideshow: Good and Bad Choices for Your Diet, Reviewed by Laura J. Martin, MD on August 29, 2011

America’s Healthiest, America’s Top 10 Healthiest Fast Food Restaurants, Tracy Minkin, et al. February 2009

Filed under diet, fast food, health

Essential Nutrients for Every Body

12/07/2011 Leave a comment

The path to fitness requires not only regular exercise but also a nutrition rich, healthy diet. Dietary supplements, such as vitamins and mineral tablets or drinks, can help fill in the gaps in your diet, but most people can get all the nutrients they need from food. Making healthy food choices is easy when you know what your body needs to function and stay healthy.
Adults need calcium to help maintain bone health, blood pressure and healthy body weight. Most people can consume enough calcium every day by eating a variety of dairy and calcium-enriched foods. Milk is a good source of natural calcium. Low-fat milk is often enriched with Vitamin D and additional calcium. Yogurt, hard cheeses and soy beverages are also a good source of calcium and magnesium. Orange juice is rich in calcium and is also a good source of potassium. 

Photo Credit: J. Smith CC-BY-SA-3.0

Magnesium is an important mineral that helps promote bone strength and boosts your immune system. It is an essential nutrient for normal heart and nerve functions. Whole grain foods are rich in magnesium. Include some cracked wheat and quinoa in your diet. Almonds, dried beans and pumpkin seeds are a good source of this essential mineral. Quinoa and whole wheat are also rich in fiber and calcium.

You probably know that Vitamin C helps promote your immune system, but did you know that Vitamin C is also critical to maintaining healthy collagen? Collagen is the connective tissue that keeps your bones, skin and muscles healthy.

Fresh fruits and vegetables are an excellent source of Vitamin C. Raw kiwi, oranges, strawberries and broccoli are good sources of this nutrient. Broccoli is also a good source of Vitamin A. Carrots, spinach, sweet potatoes and cantaloupe are good choices for Vitamin A, Vitamin E and magnesium. Sweet potatoes and dried beans also provide potassium which is essential to maintaining a healthy blood pressure

Filed under fitness, food, health, nutrition

Don’t Forget Your Feet!

12/06/2011 Leave a comment

Walking, jogging and running can take a toll on your feet. If you have tired, achy feet make sure your shoes support your feet properly and try some foot strengthening exercises. Foot strengthening and flexibility exercises can help to relieve foot pain when you exercise. Strong, flexible feet can help improve your balance and posture too. See a doctor if you have persistent pain in your feet. 



Improve the flexibility of your feet by lifting objects with your toes. Sit in a comfortable chair and remove your shoes. Place a small napkin or a sock on the floor and try to pick it up with your toes. Release the napkin or sock and pick it up again. Do this exercise daily 10 times with each foot to increase the flexibility and strength in you toes and upper foot.



Photo Credit:  Miss Otilia Luther CC-BY-SA-2.5,2.0,1.0



To strengthen your toes and increase flexibility in your feet practice toe lifts. Sit down and then pace your bare feet flat on the floor. Begin with your big toe on the right foot and lift it up toward the ceiling, but keep all other toes flat on the floor. Lift each toe on the right foot one at a time and then do the same exercise with the left foot. It will be difficult to lift only one toe at a time, but with practice your toes will become more flexible and the exercise will be easier to perform.
Another way to increase foot flexibility is to walk around on your toes and heels. Take off your shoes and walk on your tip-toes for 15 to 20 seconds and then stand for 5 seconds with your feet flat on the floor. Repeat tip-toe walking-resting 5 times. Next, walk around on your heels for 15 to 20 seconds.  Repeat the tip-toe and heel walk 5 times each day.
Stretch tired feet by standing on the edge of the stairs in your feet. Place your toes and the ball of your foot on the stair. Allow your heels to hang over the edge. Steady yourself by holding the hand-rail or leaning against the wall. Let your heels drop down until you feel the tendons in the back of your lower legs begin to stretch. Hold this position for 10 to 15 seconds and the lift your body up using your toes and the balls of your feet.

Filed under exercise, fitness, foot

Delicious & Healthy Holiday Desserts

12/05/2011 Leave a comment

It isn’t going to be easy to resist all the delicious desserts and tasty candies during the holidays. You can still enjoy tasty sweets like cakes, cookies and pies without all the extra calories and fat that will undermine your diet.

Photo Credit: Steven Depolo CC-BY 2.0

If you enjoy cheesecake and chocolate but worry about the calories, substitute one half of the cream cheese with low fat cottage cheese. Reduce the amount of melted chocolate in the recipe and substitute cocoa powder for rich chocolaty flavor. Top the finished cheesecake with fresh raspberries and a light raspberry sauce. Omit the cocoa and chocolate and top with fresh strawberries or blueberries for a more traditional cheesecake minus all the extra calories.

Oatmeal cookies are always a favorite. Substitute refined white sugar with coarse brown sugar and add some crushed pecans or walnuts for extra flavor. Use whole wheat flour instead of refined white flour. Raisins can also be used to sweeten the cookies. Gingerbread cookies are generally low in sugar and calories. Decorate the cookies with raisin or pecan eyes and buttons using a dab of frosting to hold the raisins and pecans in place. 
Mix together fresh fruits for a deliciously healthy fresh fruit salad. Peel and cut into bite-size pieces some mangoes, oranges, bananas, kiwis, seedless grapes, blueberries and tangerines. Include some strawberries and raspberries, if they are available. Mix together 1/4 cup of apple juice and 1 tablespoon of orange zest. Bring to a boil. Allow the juice and zest to cool. Strain the juice over the fresh fruit for a tangy, sweet flavor. Drizzle bowls of fruit salad with low fat yogurt for extra flavor.
For recipes and more information, see: The Food Network, Healthy Holiday Desserts

Filed under calories, desserts, holiday, nutrition

Busy Schedule Workouts

12/04/2011 Leave a comment



Photo Credit: LocalFitness.com.au



The holidays can be a busy time with work, family gatherings, office parties and other social commitments. You may have to modify your fitness routine to accommodate your busier schedule, but don’t let your exercise program fall to the wayside during this time of year. You will feel better and look better during and after the holidays if you stay on track. A high intensity thirty-minute working once each day can keep your muscles toned and stimulate your metabolism to burn fat. A personal trainer can help you develop your fast workout and keep you motivated to succeed.
Begin your half hour of strengthening and toning exercises with squats. Squats are a highly effective way to keep your thighs and buttocks trim and toned. Beginners can perform squats by pressing the back against a wall and sliding down to a squat position and then sliding back up the wall to a standing position. Try to complete at least 10 squats.
Follow squats with 10 lunges with each leg. Stand up straight with your feet slightly apart. Keep your hands at your sides and take a big step forward with one leg but keep your other foot planted firmly on the floor. Do 10 lunges on the right side and then switch sides for 10 more lunges. To increase the effectiveness of your lunges hold a 5-pound dumbbell in each hand.
Perform 10 bridge exercises to strengthen your core, hamstrings and tighten up your buttocks. Lie down on the floor with your hands at your sides.  Place your palms on the floor and bend your knees. Keep your feet on the floor and lift your lower body off the floor. Hold this position for 3 to 5 seconds and relax. Repeat this exercise 10 times. 
After completing 10 bridge exercises, begin a set of 10 crunches. Place your hands behind your head and bring your knees toward your chest. Lift your upper body off the floor and try to bring your elbows to your knees. Perform this exercise 10 times and then switch to a bicycle crunch. Stretch your legs out straight and lie back on the floor with your hands behind your head. Lift your left leg toward your right elbow while bringing your right elbow toward your left knee. Do this exercise 10 times for each side. 
Finish your routine with some plank exercises. The plank will strengthen your abdominal muscles and help slim your waist. Lie on one side of your body with your feet together. Bend your elbow and place your forearm on the floor parallel to your body. Bend your other elbow and place your hand behind your head for stability. Lift your body off the floor and hold the position for a 5 seconds. Lower your body and repeat the exercise 10 times. Switch sides and do 10 more repetitions.
You can increase the effectiveness of any exercise by adding hand weights, using an exercise ball or doing more repetitions. Check with your doctor if you are beginning an exercise program or if you have any joint or other medical conditions. A personal trainer can help you develop a fast, effective workout plan to help keep you on track.

Filed under exercise, fitness

Flatter Abs by Christmas

12/03/2011 Leave a comment

Do you want to looks slimmer, feel better and fit into that special outfit for the holiday? You can achieve a flatter stomach, a stronger core and a leaner shape by eating health foods and performing a few easy-to-do abdominal exercises every other day. Start now and you should start to see results in about 3 to 4 weeks. See your doctor for a complete check-up before starting any exercise program. You can achieve a slimmer waist and stronger abs by eating nutritious foods and regular exercise. A personal trainer can help you set realistic goals, develop a plan to achieve your goals and help keep you motivated. 



Photo Credit: Localfitness.com.au
Begin your flatter abs program by adjusting your eating habits. Most people eat three large meals each day and a couple of snacks between meals. Some people tend to over-eat when meals are hours apart. To avoid hunger and still get all the nutrition you need, eat smaller, more frequent meals. Frequent smaller meals will keep your metabolism working and your blood sugar stable. Start with breakfast that includes natural grains and fruits. Enjoy a mid-morning snack of granola, nuts or sliced fruit. Avoid fast food for lunch if possible. Bring a salad with low-fat dressing, peanut butter sandwiches on whole wheat bread and yogurt. An afternoon snack of  fruit and nuts will give your body a boost of energy and nutrition that will help prevent fatigue and hunger. Lean meats, whole grain pastas, rice, fresh vegetables and dried beans are a great choice for dinner to supply your body’s protein, vitamin and energy needs. A vegetable or fruit smoothie a couple of hours after dinner can help you avoid the urge to eat something before bed.

Exercise your abdominal muscles in the morning or evening at home or on your lunch break at work. Take advantage of your company’s fitness center if it has one or join a gym near your work. Start your ab program with a few belly roll exercises in the morning. Sit on the floor and bend your knees. Keep your feet flat on the floor and stretch your arms in front of you palms toward the floor. Breathe out and roll your body back onto the floor. Keep your feet flat on the floor. Breathe in and roll back up. Repeat this exercise 20 times and increase to up to 50 times as you grow stronger.


Belly curls will slim your abs and strengthen your core. Lie on the floor with your knees bent toward your chest. Raise your feet off the floor and gently lift your bottom. Roll back so that your upper back and shoulders are touching the floor. Hold the position for about 2 seconds and then return to the start position. Perform this exercise 10 times. Gradually increase the number of repetitions until you can do 20 belly curls.


You can slim your waist by doing crunches. Lie down on the floor and bend your knees. Put your hands behind your head and inter-lace your fingers. Point your elbows toward the ceiling. Lift your left shoulder off the floor and try to touch your right knee with your left elbow. Relax and repeat the exercise on the other side. Start with 10 repetitions and build to 20 repetitions.


A personal trainer can help you learn to make healthy food choices and develop an exercise plan to achieve a slimmer, stronger and flatter abs!

Filed under abs, exercise, fitness, nutrition

Holiday Exercise Options

12/02/2011 Leave a comment

The holidays are a busy time of year for most people. Shopping, parties, family gatherings and all the calorie-rich food can undermine your fitness program. You may not be able to make it to the gym or you may have to skip aerobics to host a holiday party. You can get 30 minutes of exercise every day during the holidays by incorporating exercise into your daily activities.



Get up one half hour earlier in the morning and exercise. Take advantage of the quiet time before the hustle and bustle begins to stretch, lunge and squat. Walk in place for 5 or more minutes and do 50 to 100 jumping jacks to increase your heart rate. Use resistance bands to strengthen your muscles. Do 25 to 50 push-ups and finish off with some more stretches.



Photo by Scott Catron 2009 CC-SA 2.0



Holiday errands like shopping can be a great time to exercise. Walking is one of the easiest and most effective ways to stay fit, strengthen muscles and lose weight. Walk to the shopping center if the weather permits. If you drive to the mall, park your car at 100 yards or more away from the entrance and walk. Avoid using the escalator or elevator in the mall. Take the stairs instead. Do some leg lifts and isometric exercises such as abdominal and glute squeezes while standing in line to pay for your purchases.
Traveling during the holidays doesn’t mean you have to stop exercising regularly. Book a hotel that has a swimming pool or a fitness center. Swim in the morning and take advantage of the exercise equipment in the hotel gym in the evening. Dress warmly and go for a walk to enjoy the holiday decorations and lights. Do some Pilates or yoga routines in the hotel room if there are no facilities in your hotel or if the weather is too cold. 
For more information and tips, see:
WebMD, Health and Fitness, Your Holiday Fitness Program, by Carol Sorgen. 2006
Heart Secrets, Columbia St. Mary’s, You Can Find Time to Exercise During the Holidays!, Kim Beyer. 2009.

Filed under exercise, fitness, holidays

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