Sunday, June 16, 2013
Get Some Sleep...For Your Health
Chronic Sleep Deprivation can be linked to...
* type 2 diabetes
* obesity
* heart disease
* kidney disease
* stroke
* cancer
* depression
While You Sleep...
* you produce hormones
* heal damaged blood vessels
* form new brain pathways that help you learn and remember
Reasons to Get To Sleep...
* blood-sugar effects of poor sleep disappear after nine nights of good rest
* makes it easier to eat healthier
* drive without falling asleep or having an accident
* increase productivity at work
* increased ability to learn and remember in work and school
How?...
* Keep the same sleep schedule during the week and on weekends.
*Use the hour before bedtime to unwind.
* Keep your bedroom quiet, dark and on the cool side.
* Avoid high protein foods 2-3 hours before bedtime.
* Turn the alarm clock face so that you cannot see the time if you wake in the middle of the night.
* Keep a journal & pen near your bed to write down racing thoughts that might keep you from sleep.
Monday, June 10, 2013
Mass in Motion Kids Art Contest Winners and Article
Mass in Motion Kids Media and Art Contest Winner
Micaiah Williamson, age 9
Read the full article at...
http://www.sentinelandenterprise.com/news/ci_23392022/fitchburg-youngsters-embrace-mass-motion-kids-art-contest
Walking Works
Read this amazing story about how this woman lost half her body size by walking. And, whether you are looking to lose weight, to tone, or to just stay healthy join us for Walking Club or start your own!
Sunday, June 2, 2013
5 Minute Blast Workout
No excuses!!
Get up and get at this 5 minute workout.
30 seconds of work followed by 30 seconds of rest. Push straight through and really push yourself to get out as many repetitions as possible (with good form) in the 30 seconds.
*Jumping Jacks
*Push-Ups (modified, off of a stable desk or table, or off of the wall)
*Jumping Jacks
*Centered Squats (Sit back in it and try to not let your knees pass your toes)
*Jumping Jacks
DONE!!! Now, go reward yourself with a delicious and healthy smoothie. (see recipe below)
DELICIOUS Smoothie Recipe
Peach, Berry, Spinach Smoothie
by Martha Stewart
Tried this smoothie this morning for breakfast, all frozen fruit, and added some flavorless protein powder and it was DELICIOUS!!! Even my young child liked it! TRY IT!!
1 cup peach slices (fresh or frozen)
1/2 cup blackberries (fresh or frozen)
1 cup spinach leaves (packed fresh)
1 1/2 cups grape juice (white)
1/2 cup fruit (ice if using fresh)
Friday, May 17, 2013
Motivation: Michelle Obama's Arms
Regardless of your personal opinions and feelings about the President and what he is or isn't doing, one thing is for sure....his wife has great arms!! Lol.The number of upper arm plastic surgery operations has increased over 4,000% since Michelle bared her arms. Instead of spending lots of money on surgery and days, if not weeks, in recovery, opt for a brief daily workout that will give you those lean strong arms. There is a winning combination: strength building exercises and cardio to burn fat. Strength building can be as easy as doing push-ups off of your wall and cardio can include a brisk walk or climbing stairs. If you are into something with more intensity, include jumping jacks, crab kicks or jump roping, and push ups off the floor.
Here is a basic 9 minute workout to get you started. Read < > for intense level.
You have 9 minutes!!
So, stretch and set your timer to 9 minutes.
YOU CAN DO THIS!!
Minute 2: PUSH-UPS: Find a wall and stand far enough away that your fingers barely touch it. Keep your back flat and lean forward, without moving your feet, towards the wall so your hands are finally laying on the wall. Do as many push-ups as possible during the time. Pause if necessary but try to continue right after. If you need to stop, then stop, after you add 1-2 more.
Minute 3: SOLIDER WALK: Repeat walking with high knees.
Minute 4: CRUNCHES: Lay on the floor, lift your chin off of your chest and keep the space of an apple or orange between your chin and chest. Your hands should be flat at your sides near your hips. Lift your shoulder blades off the floor and try to reach for your knees. Lower. Do as many crunches as possible during the time. Pause if necessary but try to continue right after. If you need to stop, then stop, after you add 1-2 more.
Minute 5: SOLIDER WALK: Repeat walking with high knees.
Minute 6: CHAIR SQUATS: Stand with your feet shoulder width apart in front of a sturdy chair. If necessary, place the chair up against the wall for added support. Extend your arms out in front of you for balance. Sit back into the chair and as soon as your buttock touches the chair, stand back up! Clench your glutes muscles as you rise to get maximum muscle effort. Do as many chair squats as possible during the time. Pause if necessary but try to continue right after. If you need to stop, then stop, after you add 1-2 more.
Minute 7: SOLIDER WALK: Repeat walking with high knees.
Minute 8: CALF RAISES: Stand with legs shoulder width apart. Rise onto your toes, using your chair or wall for balance. Lower back to flat feet. Repeat and try to get as high as possible. Do as many calf raises as possible during the time. Pause if necessary but try to continue right after. If you need to stop, then stop, after you add 1-2 more.
Minute 9: SOLIDER WALK: Repeat walking with high knees.
GOOD JOB!!!
That was a 9 minute full body workout with strength building and cardio!
Beginners repeat 2-3x/wk, Intermediates: 3-5x/wk & Advanced: Daily.
REMEMBER: You can't workout and then feed your body junk. It needs the right foods and drinks to maintain, change and get stronger and healthier. Increase your vegetable and fruit intake, increase your water intake and decrease your intake of sugary or white starchy foods.
(BONUS: Put on music and get the kids involved. Nine minutes to a healthier you and them.)
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