Stretch your body

Good morning friends.  Many of us are very lazy to have an exercise.  It is very good to your health.  The reason why others don’t like to have a daily exercise was that they said that when they exercise, they fell pain.  And sometime you have to enroll in a gym just to boost the feeling of exercising.  But exercise need  not be painful, expensive or complicated.   There is one exercise which everyone can do it easily without complaining of anything.  That is stretching.  Stretching is one form of exercise.  That is very simple to do but so  effective. There are some few guidelines to follow:

(1) Try to wear slack and comfortable clothes  to get the maximum stretching.  (2) Start from the top and move downward. Bend from side to side, then front to back.  (3) Do each movement slowly and move with the flow. Relax and feel each tense area being stretched and rejuvenated.  (4) Breathe deeply and slowly.  (5) A good stretch is achieved by alternately moving shoulders up and down.  (6) Raise your arms upward, clasp them together and move your neck up and down, and side to side. Feel the stretch in the neck area become more intense.  (7) Raise the right arm and bend to the left and do the reverse. Feel the stretch along the side of your body.  (8) Raise arms forward and stretch them, opening them wide. Draw them in slowly, then spread them out again.  (9) Bend down forward and shake your shoulders while in downward pose. This will help relax the back and shoulders.  (10)  As you stretch the arm or leg muscles, don’t forget to also stretch the eye muscles by looking in different directions.  (11)  Before you get out of bed in the morning, you can do the cat and dog stretch to keep the spine supple and flexible. Get on all fours and alternately arch and move your head down to the chest, then stretch and look upward.  (12) Stretch the different parts of the body with gentle movements every chance you get. – R. Valencia S. Bismark

 

To lose weight, be in control of food (1 of 2)

Good morning everybody.  Almost all of us were aiming to lose weight and get sexy especially to women.  The tendency of us when we are doing nothing is that we tend to eat.  Maybe not a hard food.  Some are eating while they are reading books, some are eating while they are watching  TV, some are eating while they are playing games in the computer.  We love to eat.  But all of us should be aware and should always be in control when eating, especially those fatty foods. 

Before you start reading a diet book, apply weight loss approaches which have been successful for many people.   There are many books on weight loss that can teach you how to control your food eating.  There is this Bob Greene’s approach in his book “The Best Life Diet”.  It is easier to follow since it gives more time to gradually adjust to your new lifestyle. This is applicable to busy people who might not commit to a gym schedule or structured diet right away. 

In Phase One, focus on eating breakfast, avoiding extra snacks and not eating two hours before you sleep and increasing daily physical activities like walking. This is more double than limiting the amount of food intake right away. Once you get used to your new habits, move on to Phase Two which encourages you to exercise more and eliminate at least six problem foods like pastries, fries and sodas. Phase Three is about developing weight loss skills. Recipes and sample plans are presented but the focus is still on moderation.

Reference:  Mitch Felipe  ( E-mail the author at mitchfelipe@gmail.com

(End of Part 1)

A Change in Plans

If you don’t exercise at noon but you do at other times of the day, apply the same principles spelled out in “Eat the Clock”, but adjust them to fit  your schedule.  For example:

► If you exercise in the morning, have a larger dinner (a meat dish, with a side of pasta with red sauce, bread and salad) the night before.  The extra energy will carry over into the morning.  Then have a small snack and plenty of water early in the morning.  A piece of  fruit is fine.  Have a cup of coffee 30 minutes before you hit the gym, it you’re so inclined.  (If you have hypertension, check this out with your doctor first.)  after the workout, have another small dose of carbohydrate (a low-fat muffin, bagel, yogurt)  to replenish your energy stores.

►  If you exercise right after work, make sure you have a little more protein at lunch, to provide the extra mental energy needed to get through the afternoon.  But don’t overdo it.  Sluggishness is more common in people who eat large midday meals.  These are the people you often find unconscious at their desks around 2 p.m, and applying for unemployment benefits shortly thereafter.  Have a small snack—a nut mix or a piece of fruit on the way to the gym.  Have a soft drink, too.  It has considerably less caffeine than coffee, so it’s less likely to keep you up at night, but it may pack enough of a jolt to perk you up.  For dinner, cut back on the meal, because you’ll be eating most of your protein at lunch.  Instead, beef up the meal with carbohydrate-rich pasta.

Sock headache pain April

Stretch Your Body

Many of us are very lazy to have an exercise.  It is very good to your health.  The reason why others don’t like to have a daily exercise was that they said that when they exercise, they fell pain.  And sometime you have to enroll in a gym just to boost the feeling of exercising.  But exercise need  not be painful, expensive or complicated.   There is one exercise which everyone can do it easily without complaining of anything.  That is stretching.  Stretching is one form of exercise.  That is very simple to do but so  effective. There are some few guidelines to follow:

(1) Try to wear slack and comfortable clothes  to get the maximum stretching.  (2) Start from the top and move downward. Bend from side to side, then front to back.  (3) Do each movement slowly and move with the flow. Relax and feel each tense area being stretched and rejuvenated.  (4) Breathe deeply and slowly.  (5) A good stretch is achieved by alternately moving shoulders up and down.  (6) Raise your arms upward, clasp them together and move your neck up and down, and side to side. Feel the stretch in the neck area become more intense.  (7) Raise the right arm and bend to the left and do the reverse. Feel the stretch along the side of your body.  (8) Raise arms forward and stretch them, opening them wide. Draw them in slowly, then spread them out again.  (9) Bend down forward and shake your shoulders while in downward pose. This will help relax the back and shoulders.  (10)  As you stretch the arm or leg muscles, don’t forget to also stretch the eye muscles by looking in different directions.  (11)  Before you get out of bed in the morning, you can do the cat and dog stretch to keep the spine supple and flexible. Get on all fours and alternately arch and move your head down to the chest, then stretch and look upward.  (12) Stretch the different parts of the body with gentle movements every chance you get. – R. Valencia S. Bismark

The GYM Workout (1)

Although  makes and models may vary, certain machines are standard in most any gym.  Chances are that if you belong to one, you already have a set series of exercises you like.  No problem.  Take any of the following moves and integrate them into your current workout, or take the whole kit and caboodle and challenge your body in ways it’s never been challenged before.  This gym routine takes traditional weight-machine exercises and gives them a little twist.

■ Quadriceps

Leg Extension with Isometric Squeeze:  Sit on the leg-extension machine and place a small, rolled towel between your knees.  Set your seat so the backs of your knees are at the front edge of the seat and the centers of your knees are aligned with the cam (pulley) of the machine.  Place your feet under the padded ankle bar.  Now squeeze the towel between your knees as you straighten your legs to full extension.  Hold a moment at the top of the movement, squeeze the towel harder, and lower to the starting position.  Keep the towel in place for the entire set.

■ Shoulders

Cable Lateral Raise:  Attached a handle to a low pulley and hold it in your right hand, palm up.  Stand with the cable tower on your left, and keep your feet together with the outside edge of your left foot against the base of the machine.  Grip the frame of the machine at shoulder height with your left hand and lean away from it until your left arm is straight.  Place your right hand in front of your right thigh.  Now, with your right elbows slightly bent and your wrist in line with your forearm, raise your right arm to shoulder height.  Complete the set, then work your life side. - Liz Neporent   

 

Any Place, Any Time

Your gym burned down?  You’re under quarantine?  Your mate locked you out of the hose again?  No problem.  Wherever you are, we have a full body fitness routine to get you in the best shape of your life.

When you move past the gimmicks and the gadgets, the ab-slappers and the butt-bappers, the personal trainers with their spandex ensembles and the high-end gyms with their 125-acre exercise rooms, the secret of staying fit boils down to one simple word:  consistency.  The best fitness program in the world won’t amount to a hill of beans if you can’t stick to it.  And the number-one problem with “sticking to it” besides the seemingly inexhaustible supply of Doritos and Simpson reruns) is convenience. Life throws up more hurdles than a steeplechase.  You have a great gym routine, but you just can’t make it there this week.  Or you prefer to exercise outdoors, but Old Testament weather has thrown you ff your game.  Or you have some weights at hoe but, for reasons quite your own, you haven’t been spending much time hitting the circuit in the spare bedroom lately.

What you need (besides, maybe, some time-management training) are options.  You have to be able to fit in a great full-body workout no matter where you end up.  So we’ve solved the convenience problem by designing three exercise programs:  One for the gym, one for the home and one for outside.  (one set of 8 to 12 of each of the following exercises, except where specified, should work into your schedule.)  the next time you find yourself under house arrest, sleeping at the YMCA of lost along the Appalachian Trail, you won’t have to miss a workout.  Is that planning ahead, or what? – Liz Neporent