EXERCISES TO IMPROVE YOUR POSTURE

Exercises to Improve Posture 

 

"HAPPY NEW YEAR!" 

Stand tall in the New Year.  Being physically active is an important part of improving your posture.  Doing the right exercises can actually decrease some of the visible symptoms of osteoporosis, improve your balance, and reduce your risk of falling.  Studies have shown that individuals with a dowager’s hump who consistently practiced a series of specific spinal exercises strengthened their spines, became more flexible, and reduced their humps over the course of a year.

Here are some exercises recommended exercises:

• Strengthen the upper back. While sitting, place hands behind your head, elbows out. Use shoulders to pull elbows back slightly. Return to sitting position.
  
• Strengthen the shoulders. Stand facing a corner, about one step away. Put your forearms up against each wall, elbows even with your shoulders. Keep your neck relaxed and chin slightly tucked. Tighten your stomach. Pinch your shoulder blades together across your back. Hold, then relax. Repeat. You can also strengthen shoulders by standing facing one wall and placing both hands flat against it above your head. Alternating arms, slide one hand down the wall to shoulder height and then up again.
  
• Use a wall for support during weight training. Standing against a wall can help keep your body aligned correctly as you lift weights (for example, bicep curls or raising arms above your head). Face forward (chin and head high), bend your knees slightly, and keep your stomach tight as you do standing exercises.
  
• Floor exercises. When you do floor exercises to strengthen your core, keep your belly button pulled in towards your spine and avoid arching your lower back or lifting your head. Learn how to use your abdominal muscles to lift and move your legs.

This is just a glimpse of the ways in which you can have healthy, strong posture despite osteoporosis.

Blessed for your highest good!


><>  Sherry Perkins
Personal Fitness Training and Certified Raindrop Therapy Practitioner
Empowered Fitness and Holistic Health
Website: www.EmpoweredHealthFitness.com
Website: www.raindroptherapy.net
PH: 734-646-5582

KEGEL EXERCISES ~ A HOW-TO GUIDE FOR WOMEN

Kegel exercises can help you prevent or control urinary incontinence and other pelvic floor problems.  Pelvic floor muscles, which support the uterus, bladder and bowel, as well as aid sexual intimacy.  You can do Kegel exercises discreetly just about anytime, whether you're driving in your car, sitting at your desk or relaxing on the couch. You can even do Kegel exercises when you're pregnant. Start by understanding what Kegel exercises can do for you — then follow step-by-step instructions from the Mayo Clinic staff for contracting and relaxing your pelvic floor muscles.

WHY DO KEGEL EXERCISES MATTER?
Many factors can weaken your pelvic floor muscles, from pregnancy and childbirth to aging and being overweight. This may allow your pelvic organs to descend and bulge into your vagina — a condition known as pelvic organ prolapse. The effects of pelvic organ prolapse range from uncomfortable pelvic pressure to leakage of urine. Pelvic organ prolapse isn't inevitable, however. Kegel exercises can help delay or even prevent pelvic organ prolapse and the related symptoms.

HOW TO DO KEGEL EXERCISES
It takes diligence to identify your pelvic floor muscles and learn how to contract and relax them. Here are some pointers:

• Find the right muscles. Insert a finger inside your vagina and try to squeeze the surrounding muscles. You should feel your vagina tighten and your pelvic floor move upward. Then relax your muscles and feel your pelvic floor return to the starting position. You can also try to stop the flow of urine when you urinate. If you succeed, you've got the basic move. Don't make a habit of starting and stopping your urine stream, though. Doing Kegel exercises with a full bladder or while emptying your bladder can actually weaken the muscles, as well as lead to incomplete emptying of the bladder — which increases the risk of a urinary tract infection.
  
• Perfect your technique. Once you've identified your pelvic floor muscles, empty your bladder and sit or lie down. Contract your pelvic floor muscles, hold the contraction for five seconds, then relax for five seconds. Try it four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.
  
• Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
  
• Repeat three times a day. Aim for at least three sets of 10 repetitions a day. You might make a practice of fitting in a set every time you do a routine task, such as checking email, commuting to work, preparing meals or watching TV. 

WHEN TO EXPECT RESULTS
If you do your Kegel exercises faithfully, you can expect to see results — such as less frequent urine leakage — within about eight to 12 weeks. For some women, the improvement is dramatic. For others, Kegel exercises simply keep problems from getting any worse. For continued benefits, make Kegel exercises a permanent part of your daily routine.

10 FUN EXERCISES YOU CAN DO WITH A BUDDY

MORE FUN TOGETHER! ~ Fitness experts say having an exercise buddy keeps you focused on goals and makes the regimen feel less like work.  Exercise buddies s are a fantastic way to keep you accountable especially when you are just starting a new exercise plan or life gets too busy.

Working out with a partner is also a simple way to integrate new exercises (and a little fun) into a workout routine that has become a little mundane. 

Here are 10 exercises designed for two that you can try during your next workout: 

1. Back, Core ~ Partner Pull-Down
2. Back, Glutes, Quads, Hamstrings and Calves ~ Partner-Assisted Squats
3. Glutes, Quads, Hamstrings and Back ~ Double Bridge
4. Glutes, Hamstrings and Back ~ Medicine Ball Over and Under
5. Chest ~ Partner Chest Toss with Medicine Ball
6. Partner Chest Press
7. Upper Back ~ Partner Row
8. Arms, Obliques ~ High-Low Partner Exercise
9. Shoulder, Triceps, Chest, Back, Abs ~ Five Alive
10. Triceps ~ Triceps Extension with Tubing

Have more fun together!  

Blessed for your highest good!


><>  Sherry Perkins
Personal Fitness Training and Certified Raindrop Therapy Practitioner
Empowered Fitness and Holistic Health
Website: www.EmpoweredHealthFitness.com
Website: www.raindroptherapy.net
PH: 734-646-5582

30 WAYS TO OUT-SMART TEMPTATIONS

Did I tell you that one of my favorite Health-Fitness-Wellness sites is "SPARKPEOPLE.COM"?

I just love this FREE SparkPeople.com website.  It a very user friendly site FULL of very practical, motivational, instructional, supportive, and creative health and wellness.   I encourage you to give it a try and to sign up for their free email newsletters for a while.   I think you'll really like the benefits.

TRY THIS: "30 Ways to Outsmart Temptations":

 http://www.sparkpeople.com/resource/calendar_2009_outsmart_temptation.pdf

May your Thanksgiving be blessed, and truly Happy!

Blessed for your highest good!


><>  Sherry Perkins
Personal Fitness Training and Certified Raindrop Therapy Practitioner
Empowered Fitness and Holistic Health
Website: www.EmpoweredHealthFitness.com
Website: www.raindroptherapy.net
PH: 734-646-5582

10 WAYS TO EXERCISE AT WORK

Work Out While You Work

Starting with where you park your car, you can build easy exercise strategies into your workday in no time at all and burn extra calories each day that can really add up in the week. Start with these 10 office exercises.

The reality is that most of us sit too much, either driving in a car or at our desks. “Our spines, legs, and arms weren’t supposed to be sitting all day. It can make some abnormal curves in your spine that can really create a lot of strain on your back muscles

Being sedentary also can affect your circulation. You can be more at risk for leg swelling and also blood clots in your legs.

Studies have shown that the less you move during the day, the less productive you are.

1. Park Far Away ~ Park a reasonable distance from where you need to be and walk the rest of the way. If you use a parking garage, consider this strategy: Park on a lower level, climb the stairs to a higher level, and walk back down the ramp. You can do this easy exercise any time in your day, whether going to your job or running errands on the weekend.

2. Take The Stairs ~ Whether you need to talk to a colleague on another floor or you just have a few extra minutes, climbing stairs is an excellent office exercise to burn fat, tone muscle, and get your heart pumping. Keep a stylish pair of sneakers or cross-trainers at work for walking and stair-climbing

3. Stand Up For Exercise ~ One of the big things that I have people do is try to interrupt their sitting. Use the speakerphone, for example. Because if you don’t have to be sitting and writing, you could stand and pace and that helps with the circulation and with the spine  Try to find time to stand at intervals throughout the day or rearrange your workspace to have a standing workstation rather than a seated one.

4. Switch out your chair for a stability ball ~ Trade in your desk chair for a stability ball or invest in one of the hemisphere versions that sits on your chair.  It makes you use your legs a little bit more, as well as helps strengthen your core. Tips: Arch your back slightly, tuck your tummy in, and keep your feet flat on the floor and all joints (knees, ankles, hips) at 90-degree angles.

5.Work your arms with light hand weights and/or resistance bands ~ You may not be able to pump iron at work, but you can still stretch and tone.: Start with a few shoulder rolls, both forward and backward, and gentle neck rolls. If you have time, add in a biceps curl or triceps extension. You can keep light hand weights at your desk or use a resistance band tied to a drawer handle.

6. Do calf raises, toe flex, and leg stretches ~ No one can see what you’re doing under your desk, so take frequent opportunities to stretch your legs and feet. Start with flat feet, and then raise and lower the heel of each foot 5 to 10 times. Next switch to lifting your toes: Raise one leg and point your toe slowly 5 to 10 times; do the same on the other side. Finally, raise one leg and circle your ankle several times; switch legs.

7.Get up and move ~ Time management can help you build easy exercise into your workday. “I know a lot of times people say, ‘Okay, this morning I am going to crank out this report,’ and then they sit for three hours straight,” says Reicherter. It’s much better to break up your sitting time every hour or so with other activities. Work at your desk for 45 minutes and then get up to make a phone call or do some filing.

8.Try Yoga or Tai Chai ~ Yoga or tai chi will give you some options for easy exercise you can do virtually anywhere. Both of these workout styles emphasize flexibility, balance, and attention to your breathing. They can be relaxing in addition to supporting your overall health. Work with a trained teacher or physical therapist to create a mini-routine for an office workout.

9. Perform Desk Push Ups ~ A great piece of equipment for office exercise could be right at your fingertips: your desk. Take a few moments to do some push-ups at your desk. This will strengthen your arms and shoulders. Stand up facing your desk, place your hands shoulder width apart, and slowly lower your torso toward the desk; then slowly push back up, and repeat several times. Challenge yourself by adding to the number of reps you complete each day.

10 Use Stress Balls for toning ~ These tough little rubber or foam fist-sized balls are not just for stress relief.  I strongly recommend them as a way to strengthen and tone your hands.  With repetition, you can really gain some arm strength.  It’s especially good for people who type a lot. Keeping those muscles strong and flexible can help prevent wrist and hand problems. Best of all, you can do this quick workout without leaving your desk.

Blessed for your highest good!

><>  Sherry Perkins
Personal Fitness Training and Certified Raindrop Therapy Practitioner
Empowered Fitness and Holistic Health
Website: www.EmpoweredHealthFitness.com
Website: www.raindroptherapy.net
PH: 734-646-5582

SAFETY TIPS FOR EXERCISNG IN THE DARK

Dealing with Daylight Savings Time.

This weekend most of us around the country will be turning our clocks back which will allow us to have that extra hour of sleep we gave up last March. However, with the time change comes a challenge when exercising in the darkness of the night or early morning hours. Whether you are a runner, walker or cyclist, the shorter daylight hours can pose a factor in keeping you safe while working out.

A few weeks ago I received an email with the following statistic in the by-line--"122,000 Runners, Walkers and Cyclists are hit by cars each year." This statistic was provided by the Insurance Institute of Highway Safety. While this statistic did not differentiate between day and night time exercisers, it is important that we all, not matter what time of day or night we exercise, be a defensive exerciser.

Measures to Take to Keep You Safe

·         Be sure to wear a reflective vest so that this makes you more noticeable to drivers.

·         Wear reflective bands on arms and legs if your workout gear does not have reflective strips. The reason, the motion of the reflection when running, walking or cycling makes you more noticeable to drivers in the dark.

·         Wear a headlamp so that you see the path in which you are running/walking. It also makes you more noticeable to drivers.

·         Wear blinking red lights, both the front and back so that others see you.

·         Always carry an ID or invest in a RoadiD which allows you to have all pertinent information on your person should something happen.

·         Do not wear dark clothes as this makes it more difficult for drivers to see you.

·         Make sure you run/walk against the flow of traffic. This allows you to see cars coming in your direction which will allow you to get out of their way, if the driver fails to see you.

·         It is best to run or walk with others, but if you must run alone, make sure you let someone know your route and always carry a cell phone.

·         Vary your route from day to day as well as avoiding places where perpetrators can hide, such as trails and heavily wooded areas.

·         Always stop at intersections and allow drivers the right away, even if you arrived to the intersection first. You must assume that the driver may not be aware of you, therefore taking a few seconds off your training run to let the cars go may save your life.

·         Do not run with headphones. You want to be fully aware of your surroundings, especially when your visibility is restricted  You want to be able to hear people around you, as well as traffic/trains.

Safety is the number one priority whether exercising in the heat of summer or the darkness of winter. Just remember that no matter what time of day you choose to exercise, become a defensive exerciser. Always assume that a driver will not see you, so you must do all that you can to make yourself visible. And always be aware of your surroundings. If you feel unsafe trust your intuition. It's better to cut a run, walk or ride short if you feel something is not right than to put yourself in harm's way.  Be safe.

Blessed for your highest good!


><>  Sherry Perkins
Personal Fitness Training and Certified Raindrop Therapy Practitioner
Empowered Fitness and Holistic Health
Website: www.EmpoweredHealthFitness.com
Website: www.raindroptherapy.net
PH: 734-646-5582

MOTIVATE, MOTIVATE, MOTIVATE!

“Moto” to Live a Healthy Lifestyle

September 12, 2009 by http://www.empoweredhealthfitness.com/

What would motivate you to make changes in your health habits? A monetary reward? The threat of a disease? Someone close to you dying? Motivation is a tricky thing. We start out strong headed toward a goal, but when the choices become difficult or reaching the goal is taking longer than expected, it is easy for us to slip back into old unhealthy habits.

What’s your “Moto”-vation? Many people view it as the excitement or external support and encouragment that helps you reach a goal or win a game. The root word of motivation is motive. Motive is defined as something that “causes a person to act.” Many goals begin with external motivation, but to fully reach the long-term benefit of achieving health goals (weight loss, healthier eating, more activity, lower blood pressure) there must come a point where the motivation becomes the internal drive.

The steps below can help you develop your internal drive and get your “moto” on while making wise healthy changes and choices.

1. Set your goal and own it. Goals give us something to strive for and a direction of movement. When it’s our own goal, we are invested in it and own it.  Set goals that are specific, measurable, attainable, realistic, and tangible. (i.e. S.M.A.R.T.)  Establish a realistic date to reach your own goal. Instead of saying “I want to lose weight” say “I will lose 20 pounds in 20 weeks.”

2. Establish your own plan and write it down. Based on your own goal, break it into smaller steps in weekly and in daily components. Write your plan so you can see the process. Examples of daily steps toward a weight loss goal would be: “I will eat fruit or vegetables at each meal.” Or, “I will walk for 20 continuous minutes today.”

3. Get additional “coaching“ help if necessary to reach your goal. A person with more knowledge about the area you want to improve can be a great guide and motivator.  Allow your coach to assist you and listen to their advice. There is wisdom in many counselors.  Build a support system around you by enlisting as many coaches as you need – nutrition, fitness, massage, writing, praying, strength training, therapists, doctors, drivers, suppliers, cheerleaders, etc.

4. Invite accountability from a friend. Share your goal and your plan with a trusted friend or family member. Ask them to encourage you in your process to reach the goal.  Tell them exactly what you need from them; also what you do NOT need/want from them.  Ask them check to in with you on your progress. This accountability partner is not your judge or an expert. Avoid whining or excuses if you are not on target. Ask your accountability partner to pray for you and help you stay focused. Share the benefits you desire to achieve with your friend and ask them to remind you of these benefits when you are struggling.

5. Be a Good Finder. No matter what your goal, most likely, someone has achieved this same or a similar goal. Read about these people. Look for the good in others and glean helpful information from their success. Everyone approaches a goal from a slightly different point of view. Success stories offer “food or thought” and allow you to see health improvements from another point of view. Success stories also share common struggles and how these struggles are overcome. Success stories remind you that you are not alone in your journey.

6. Follow your plan. Make your plan ~ Keep your plan.  Visually place your goal in front of you to remain focused. If diversions or distractions happen, evaluate if these will help you reach your goal or will set you back from reaching your goal. If they will set you back, decide if you are willing to accept this consequence. Ask yourself questions like, “Will that extra serving of food taste any better than the first one?”  “Does this choice put me one step closer to accomplishing my goal?” Honestly answer these questions and then choose the best option.

7. Reward your progress. There are many victories along the path to your goals. Increased energy, weight loss, compliments from others, reducing medications, better sleep, and a youthful glow. Look for smaller side benefits and accomplishments and celebrate these successes along the way. Consider celebrating with rewards such as a long bubble bath, a phone call to a distant friend, a cup of herbal tea, a single rose, or fresh coat of nail polish. Determine what small reward will help you truly appreciate your accomplishment. It could be as simple as acknowledging the blessing God gave you in reaching this point. A grateful heart produces a positive attitude and a smile. What a great reward!
–
Blessed for your highest good!


><>  Sherry Perkins
Personal Fitness Training and Certified Raindrop Therapy Practitioner
Empowered Fitness and Holistic Health
Website: www.EmpoweredHealthFitness.com
Website: www.raindroptherapy.net
PH: 734-646-5582

FLEX APPEAL

Flex Appeal

August 18, 2009 by http://www.empoweredhealthfitness.com/

Like aerobic endurance and muscle strength, flexibility provides anti-aging benefits.  Everyone can learn to stretch, regardless of age or flexibility. As you age, your muscles tighten and range of motion in a joint can be minimized. This can put a halt to active lifestyles and even hinder day- to- day , normal motions. A regular stretching program can help lengthen your muscles and restore youthful activity.

• To relax your mind and “tune up” your body
• To preserve range of motion
• To maintain flexibility
• To prevent injury during exercise
• To prepare the muscles for more vigorous activity
• To help develop body awareness
• To promote circulation

ANY time is a good time

• In the morning
• After sitting or standing for long periods
• Any time you feel tense or stiff
• At odd times like watching T.V., reading, or sitting and talking

Everyday Stretches

• Use these stretches daily, to fine-tune your muscles. This is a general routine that emphasizes stretching the muscles that are most frequently used in normal day-to-day activities. Stretch slowly and smoothly;
• NEVER BOUNCE!
• Maintain normal breathing during each movement
• Focus attention on muscle being stretched; try to limit movement in other body parts
• Feel the stretch, but don’t strain by stretching too far

The “Spinal Twist” ~ While seated, extend the left leg in front of you. Bend your right leg, placing your right foot on the outside of the left knee. Extend your right arm behind you to support your body. Place the left arm on the outside of the right leg. Slightly twist the torso using your left arm until you feel the stretch in your side. Hold for 10-30 seconds. Stretch the other side.

Hamstring Stretch ~ While seated, extend your left leg in front of you. Bend your right leg, placing the bottom of your foot on the inside of the left knee. Place your right hand on top of your left hand. While keeping the lower back straightened, reach toward your left foot. Hold this for 10-30 seconds. During this stretch, keep the foot of the straight leg upright with the ankle and toes relaxed. Repeat for the right leg.

Calf Stretch ~ While standing, place your left foot near the wall. Bend forearms and rest them against the wall. Keeping the right foot flat on the floor, move right leg back until you feel the stretch in the calf muscle. Hold an easy stretch for 10-30 seconds. Do not bounce. Stretch the other leg.

Chest Stretch ~ Place flat palm of right arm against a wall. Slowly rotate forward until you feel the stretch in your chest. Hold the stretch for 10-30 seconds. Stretch the other side.

Shoulder Stretch ~ Extend your left arm in front of your body. Using the left wrist, place the right wrist underneath and pull inward toward your body, while keeping the left arm extended. Hold for 10-30 seconds. Stretch the other side.

Quadriceps Stretch ~ Supporting your body with your left arm against a solid object, grab your left toes with right arm. Pull your heel up to your buttocks until you feel the stretch in your thigh. Hold for 10-30 seconds. Stretch the other side.

Forearm Stretch ~ Extend your right arm. Using your left hand, pull your finger tips back toward your body until you feel the stretch in your forearm. Hold the stretch for 10-30 seconds. Repeat using the other arm.

Triceps Stretch ~ Bend the right arm while placing your fingers in the middle of the back. Using the left arm, pull your right elbow backward until you feel the stretch in the back of your arm. Hold it for 10-30 seconds. Stretch the other side.

Inner Thigh Stretch ~ While seated, pull both feet inward toward the body. Grab your feet with your hands, while using the elbows to press downward slightly on the knees. You should feel this stretch in your inner thighs. Hold for 10-30 seconds.

“Cat” (Back) Stretch ~ To stretch the upper back, hands and knees should be on the floor. Just as a cat would do, slowly lift your back up toward the ceiling and hold in place for 10-30 seconds.
–
Blessed for your highest good!


><>  Sherry Perkins
Personal Fitness Training and Certified Raindrop Therapy Practitioner
Empowered Fitness and Holistic Health
Website: www.EmpoweredHealthFitness.com
Website: www.raindroptherapy.net
PH: 734-646-5582

HOW TO MAKE YOUR FIRST WORKOUT YOUR LAST

How To Make Your First Workout Your Last

August 18, 2009 by www.empoweredhealthfitness.com

Start by setting your goal to look great without putting in the time and energy necessary to improve your physique.  Take short cuts, and be sure to follow these common mistakes:

Fail to warm up
Many people are so anxious to begin their workout that they either forget or simply neglect warming up their muscles. The result is a cold muscle that can easily tear.  The best way to warm up cold muscles and prepare them for the strains of exercise is to do some form of cardiovascular exercise for 5 – 15 minutes to warm up the body, then stretch the muscles you are going to use in your workout, holding them for 15 – 30 seconds.

Don’t know how to use the equipment
Not knowing how to use the special machines and other exercise equipment at a fitness center or gym can lead to an inefficient and unsafe workout.  It is important to know which specific muscle group a machine is designed to develop and concentrate on isolating that specific muscle group during the workout.  Using additional muscles will ease the strain, but wont give the right muscle adequate exercise and can lead to injury.

Work out different muscles equally
Too many people concentrate on only one muscle group and neglect to work out the other muscles in their body.  It’s important to “keep the balance” between opposing muscle groups.  Also, without exercising all the muscle groups a person can develop “popeye syndrome” and end up with an imbalance in their muscle strength and in their appearance (huge forearms and skinny legs).

Take on too much
Whether you are lifting weights, swimming, running or doing any type of exercise to become physically fit, you should begin with a regimen that’s most comfortable for you.  It’s important that you not try and run the farthest distance or lift the most weight when you are beginning your exercise program, otherwise you will find yourself in over your head and will lose interest before you see positive results.  By starting your program at a low intensity and then gradually increasing the intensity as time goes on, you will avoid overloading your body.

Too impatient
Many people who want to become physically fit lose their interest after the first week.  It’s important to commit yourself to an exercise program and be patient and persistent enough to understand that it usually take 4 – 6 weeks before you see results.  To help ease this commitment, it helps to have an exercise partner or personal trainer who will provide encouragement and assistance as you strive for your goals.

Won’t cool down
Cooling down after a workout can be just as important as warming up before one. Unless your heart is given a chance to slow to a normal rate before you speed back to work or home, major complications can develop.  Stretching is a great way to cool down and should  be done after every workout.  It not only calms the heart, but also keeps your muscles loose and increases their flexibility.

Ignore fitness after the workout is over
After leaving the gym or fitness center, people tend to forget what it takes to stay in shape.  It’s important to realize that, in order to stay in shape, fitness needs to be a 24 hour commitment.  Maintaining a healthy diet and lifestyle and doing brief exercise whenever possible will help ensure your fitness and health. With this type of commitment, you will develop a healthy body that can affect almost every aspect of your life in a positive way.
–  Blessed for your highest good!


><>  Sherry Perkins
Personal Fitness Training and Certified Raindrop Therapy Practitioner
Empowered Fitness and Holistic Health
Website: www.EmpoweredHealthFitness.com
Website: www.raindroptherapy.net
PH: 734-646-5582

8 WEIGHT LIFTING RULES AND REGS

8 Weight Lifting Rules & Regs

August 18, 2009 by http://www.empoweredhealthfitness.com/

RULE #1 ~ When you are exercising, you do not want to hold your breath. You should exhale as you exert energy, for example, you would exhale as you lift the weight for a biceps curl and you would inhale as you return the weight to the starting position.

RULE #2 ~ It is better to lift less weight properly, than to lift a heavier weight incorrectly.  Not only are not getting the correct muscle, but you are setting yourself up for injury.

RULE #3 ~ Be careful how you lift the weights, you should bend down, pick up the weight, hold it next to your body and stand up using your legs instead of your back.

RULE #4 ~ When using the bench press be sure to use collars to hold the weight on.  In doing so you prevent the weights from falling off and doing serious damage.

RULE #5 ~ It is always best to have a spotter if you are using a piece of equipment you have not used before, or if you are using heavy weights. The spotter can also help you finish a set or help you if you should run into a problem.

RULE #6 ~ When you exercise you will feel your muscles working, or what they call a burn, this is normal.  What is not normal is a pain in the joints or any other pain you might feel.  If you do experience pain, stop immediately.

RULE #7 ~ If you are doing an exercise alone and get into trouble do not drop the weight as this can cause you injury.  Instead, bring the weight close to your body and lower it to the floor, or if someone is close by ask them to take the weight from you.

RULE #8 ~ It is not pleasant seeing a piece of equipment covered with sweat, so please be sure to spray it down and dry it off. After you have finished your workout you should put the weights away where they belong.
–
Blessed for your highest good!


><>  Sherry Perkins
Personal Fitness Training and Certified Raindrop Therapy Practitioner
Empowered Fitness and Holistic Health
Website: www.EmpoweredHealthFitness.com
Website: www.raindroptherapy.net
PH: 734-646-5582
 

HOW TO FIRM YOUR FACE & NECK WITH EXERCISE

How To Firm Your Face & Neck With Exercise

August 18, 2009 by http://www.empoweredhealthfitness.com/

FACIAL EXERCISES

SMILE! WHISTLE! MAKE FUNNY FACES! SING! CHEW GUM!
LAUGH! WIGGLE YOUR NOSE! PLAY A WIND INSTRUMENT!

In addition to the fun activities above, you can achieve smooth wrinkle-free skin with facial exercises. Facial exercises will do a great deal to promote a smooth wrinkle-free skin, and a vibrant glowing picture of health.

Tone your facial firmness ~ Those lines, wrinkles, folds and bags are not really wrinkles and lines as such, but are the supportive muscles in your face going soft – losing firmness, and not supporting the skin any more. Facial exercises can help with this – creating that facelift look with a non-surgical procedure.

Facial exercises for all ages ~ Facial exercises are not only for mature people to achieve a youthful, young, ageless and anti-aging face – but also for young people, to maintain their youthful looks.

Facial exercises DO NOT cause wrinkles if done correctly – they actually help to make women and men look younger for longer, without a surgical facelift, by toning facial muscles. Surgical facelifts can be effective, but this type of cosmetic surgery is expensive, and can be traumatic.

Facial exercises DO NOT cause loose and baggy skin – just the opposite. Incorrect exercises may cause problems, in the same way that incorrect exercises can hurt a muscle in your body. Some plastic surgeons promote and encourage the use of facial exercises, but many don’t – why should they promote an exercise that achieves a firm, young, ageless looking face?

Facelifts do work, but why go through a surgical procedure to achieve an ageless face, when you can simply and easily, for free and taking very little time, prevent these aging problems, and also turn back the clock to your young self. Facial exercises not only benefit the supportive muscles, but also improve the skin and skin tone, as the increased blood flow to the skin assists in bringing nutrition to, and removing toxins from the skin.

The elasticity and health of the skin is determined greatly on the underlying tone, strength and vitality of the supporting facial muscles. Facial muscle exercises, just like body muscle exercises, must be done regularly to achieve and maintain results. To get your facial muscles up to speed again, do these facial exercises daily, for at least a month, or until the desired effect is achieved, and then do these exercises at least three times a week to maintain the results.

INSTRUCTIONS
Facial exercises should be done once a day, and this regimen can be continued for your entire life, or you could scale down to three times a week, after completing a month of daily exercises.
The skin is once again stimulated to produce its natural oils and lubricants and these minor spots may appear when starting facial exercises, until the skin is functioning efficiently and correctly again. Skin cells get lazy and stagnate, but with proper exercises these cells are once again activated to work with renewed vigor.

THE FACIAL EXERCISES
NECK AND THROAT FACIAL EXERCISES
1. A great exercise is to sit upright, tilt your head back looking at the ceiling while keeping your lips closed and then start a chewing movement. You will feel the muscles working in your neck and throat area – and will be truly amazed at the results. Repeat 20 times.
2. Sit upright, tilt your head back looking at the ceiling, while keeping your lips closed and relaxed. Start puckering your lips together in a kiss and stretch the kiss, as if you were trying to kiss the ceiling. Keep your lips puckered for 10 counts, then relax, bring your head back to its normal position and repeat 5 times.
3. Sit upright, tilt your head back looking at the ceiling, while keeping your lips closed and relaxed. Open your lips and stick your tongue out as if you were trying to touch your chin with the tip of your tongue. Keep your tongue out in this position for 10 counts, and then return your tongue and head to its normal position.
4. Sit upright, tilt your head back looking at the ceiling, while keeping your lips closed and relaxed. Next move your lower lip over your top lip as far as possible and keep it there for a count of 5. Relax and repeat 5 times.
5. Lie on your bed, with your head hanging down over the edge. Slowly bring your head up towards your torso and keep it there for 10 counts. Relax and lower your head towards the floor again – repeat 5 times.
6. Sit upright and face forward and while keeping your lips together, separate your teeth by dropping your jaw and then push your jaw forward, keep for a count of 10, bring back to starting position and repeat 5 times.

FACIAL EXERCISES FOR LIPS
1. Sit upright facing forward and purse your lips together. Lift your pursed lips towards your nose and keep there for 5 counts, relax and repeat 5 times.
2. Pucker your lips slightly and when in this puckered position try with your mouth muscles to bring the corners of your mouth together as close as possible. Keep lips in this position for 5 counts, relax and repeat 5 times.
3. Sit upright facing forward and keep your lips closed and teeth together. Smile as broadly as possible, without opening your lips, keep there for 5 counts and when relaxing start puckering your lips in a pointed kiss. Keep there for 5 counts and relax – repeat 10 times.
4. Move your lips into a puckered kiss and while relaxing the kiss keep your lips closed and curl your lips into your mouth across your teeth. Hold this position for a count of 10 and repeat 5 times.
5. Sit relaxed with your lips hardly open and pucker your lips outwards. While your lips are in the outward position, move your puckered top lip towards your nose. Hold in this position for 10 counts and repeat 5 times.

FACIAL EXERCISES FOR CHEEKS
1. Sit upright facing forward with lips closed but relaxed. Pucker and pout your lips using the muscles in your cheeks. (Feel with your fingers that you are using your cheek muscles.) Keep puckered for a count of 10, relax and repeat 10 times.
2. Have a relaxed smile with your lips closed and then suck in your cheeks towards and on to your teeth. Hold this for 10 counts, relax and repeat 10 times.
3. Look in a mirror while doing this exercise. Pout your top lip, turning the corners of your lips upwards and move your cheek muscles towards your eyes. You should at this stage try to get your top lip touching your nose. Keep in this position for 10 counts, relax and repeat 5 times.
4. Look in a mirror while doing this exercise. Smile as widely as possible – while keeping your lips closed and your mouth corners turned up. Try to make your mouth corners touch your ears. Next wrinkle your nose and see your cheek muscles move upwards and feel these muscles work. Keep for 5 counts, relax and repeat 10 times.
5. Keep your teeth and lips closed and blow air under your top lip and keep it there for 10 counts, then move it to your left cheek, hold for 10, to your lower lip, hold for 10 and then to your right cheek while holding it for a count of 10. Repeat 5 times.

EYE EXERCISES
1. Gently tone the muscles of the eyes by pressing two fingers on each side of your head, at the temples, while opening and closing your eyes rapidly. Repeat 5 times.
2. Sit upright with your eyes closed and relaxed. While keeping your eyes closed the whole time, first look down and then look up as far as possible. Repeat the facial exercise 10 times.
3. Sit upright with your eyes closed and relaxed. Keep your eyes closed while lifting your eyebrows and stretching your eyelids down as far as possible. Keep in this position for 5 counts, relax and repeat 5 times.
4. Sit upright with your eyes relaxed and open. Lift your eyebrows while closing your top eyelids until about halfway closed, and then open your eyelids wide until the white of your eye shows over your iris.
5. Sit upright looking straight ahead with your eyes open. Look up then down, while keeping your head still. Repeat 10 times. Then look left and right – repeat 10 times.

FOREHEAD EXERCISES
1. Frown as much as possible and try to bring your eyebrows over your eyes while pulling the eyebrows toward one another. Then lift your eyebrows as far as possible while opening your eyes as far as possible. Repeat 5 times.
2. Lie on your bed facing the ceiling your head hanging over the edge. Lift your eyebrows as high as possible, with your eyes opening very wide. Relax and repeat 10 times.
3. Sit upright facing forward and while bringing your eyebrows down over your eyes, wrinkle your nose as far up as possible while flaring your nostrils. Keep for a count of 10, relax and repeat 5 times.
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Blessed for your highest good!


><>  Sherry Perkins
Personal Fitness Training and Certified Raindrop Therapy Practitioner
Empowered Fitness and Holistic Health
Website: www.EmpoweredHealthFitness.com
Website: www.raindroptherapy.net
PH: 734-646-5582

HOW TO EASE LOWER BACK PAIN

How To Ease Lower Back Pain

August 18, 2009 by http://www.empoweredhealthfitness.com/

Are you having lower back pain? Do you feel tight and bound up in your body? Do you have limited range of motion?

STRETCH YOUR HAMSTRINGS FOR A HEALTHIER BACK
It’s true that strengthening your abdominal muscles can help prevent lower back pain. Strengthening your core muscles will help you tremendously.

What’s not as commonly known is the connection between lower back pain and the hamstrings (the muscles in the back of your thighs).  Tight, inflexible hamstrings are often at the root of low back pain. The good news: simply stretching those muscles regularly can go far in keeping them supple – and keeping back pain at bay.

The cardinal rules of stretching apply. Stretch muscles when they are warm, after warm-up activity or a workout. Stretch as far as you comfortably can. Hold each stretch for 20-30 seconds, and repeat 2 or 3 times.
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Blessed for your highest good!


><>  Sherry Perkins
Personal Fitness Training and Certified Raindrop Therapy Practitioner
Empowered Fitness and Holistic Health
Website: www.EmpoweredHealthFitness.com
Website: www.raindroptherapy.net
PH: 734-646-5582

TOTAL BODY TRAINING TIP

2 Total Body Training Tips

August 18, 2009 by www.empoweredhealthfitness.com

Here are some simple ways to make your total body training more effective.

Are you working out, but would like more effective results? Adding on more weight isn’t your only option. Here are some little changes that can make a difference:

1. Take shorter rests between sets. Most people take from 60 to 90 seconds between the first and second sets of an exercise. Try keeping your rest period to 30 seconds.

2. Do “super sets” every now and then. Choose two exercises that work different muscle groups in the same area. For example, to give your thighs a workout, you could choose leg extensions for the quadriceps (front of thighs) and leg curls for the hamstrings (back of thighs).

To do the super set, perform one set of the first exercise, then immediately continue with a set of the second exercise – without resting between those two sets. After you complete each super set, rest for 30 to 60 seconds.
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Blessed for your highest good!


><>  Sherry Perkins
Personal Fitness Training and Certified Raindrop Therapy Practitioner
Empowered Fitness and Holistic Health
Website: www.EmpoweredHealthFitness.com
Website: www.raindroptherapy.net
PH: 734-646-5582

EXERCISE TO MANAGE ARTHRITIS

Exercise To Manage Arthritis

August 18, 2009 by http://www.empoweredhealthfitness.com/

You may think that exercise and arthritis do not go hand in hand. If so, you would be mistaken. It was thought for many years that if you had arthritis you should not exercise because it would damage your joints. Now, however, research has shown that exercise is an essential tool in managing your arthritis.

Regular, moderate exercise offers a whole host of benefits to people with arthritis. Mainly, exercise reduces joint pain and stiffness, builds strong muscle around the joints, and increases flexibility and endurance. But it also helps promote overall health and fitness by giving you more energy, helping you sleep better, controlling your weight, decreasing depression, and giving you more self-esteem. Furthermore, exercise can help stave off other health problems such as osteoporosis and heart disease.

Starting an exercise program can seem like a daunting proposition. The important thing to remember is to start slow and make it fun. It is always good to start with flexibility exercises, which are basically stretching exercises that will improve your range of motion and help you perform daily activities. Once you feel comfortable you can move on to weight training and endurance exercises such as bicycling. You may be reluctant to exercise because you are in such pain. If this is the case you may want to start with a water exercise program. In the water your body’s buoyancy reduces stress on your hips, knees, and spine.

An exercise program can include anything from walking around the block, taking a yoga class, or playing a round of golf. In this section we’ve attempted to give you all the information you will need on how to start exercising and the proper way to incorporate exercise into the management of your arthritis.

TYPES OF EXERCISES FOR ARTHRITIS
Exercise is an important component in staying healthy when you have arthritis. Moderate physical activity on a regular basis help decrease fatigue, strengthen muscles and bones, increase flexibility and stamina, and improve your general sense of well-being. Joint flexibility is especially important when you have arthritis because stiff joints means inability to do daily tasks, such as buttoning a shirt or starting the car.

You should commit yourself to regular exercise that includes three types of activity: flexibility (stretching, range-of-motion) exercises, strengthening (resistance) exercises, and cardiovascular (aerobic) exercise. That may sound like a lot, but if you incorporate it into your daily routine, you’ll find it gets easier to do without even thinking about it.

FLEXIBILITY (Stretching, Range-of-Motion) Exercises
These gentle stretching exercises should be done every day and are the most important of all your exercises. Flexibility exercises can help you protect your joints by reducing the risk of joint injury, help you warm-up for more strenuous exercise by getting your body moving, and help you relax and release tension from your body. These can be done on land or in water such as a pool, hot tub or warm bath. These exercises can be particularly useful for easing those stiff joints in the morning. Good range-of-motion exercises include tai chi and yoga. Work up to 15 minutes of flexibility exercises a day. Once you can do 15 continuous minutes, you should be able to add strengthening and aerobic exercises to your routine.

STRENGTHENING (Resistance) Exercises. When you have arthritis, you need strong muscles to lessen the stress on your joints. Strengthening exercises can help build your muscles so they can absorb shock and protect your joints from injury, as well as help you get around better. These exercises use weight or resistance to make your muscles work harder thereby helping them get stronger.

There are two types of strengthening exercises: isometric and isotonic. Isometric exercises are good for people with arthritis because they work by tightening the muscles without moving the joint. It is easy to target the muscles around the joints with isometric exercises, and that reduces stress on your joints. Isotonic exercises strengthen the muscles by moving the joint; for example, straightening your knee while sitting in a chair is an isotonic exercise that helps strengthen your thigh muscle. These exercises can also benefit people with arthritis because they can be made easier when you have an inflamed joint or you can make them more difficult when you are feeling better by adding weights or repetitions. Strengthening exercises should be done every other day after warming up with some flexibility exercises.

CARDIOVASCULAR (Aerobic) Exercises Cardiovascular (aerobic or endurance) exercise is any physical activity that uses the large muscles of the body in rhythmic, continuous motions. This includes walking, dancing, swimming and bicycling, among others. The purpose of these exercises is to make your heart, lungs, blood vessels and muscles work more efficiently. They also can result in improved endurance, stronger bones, improved sleep, controlled weight and reduced stress, depression and anxiety. Try to include aerobic activity in your fitness program three to four times each week, with a goal of working in your target heart rate for 30 minutes each session. You can work up to this goal slowly, starting with as little as 5 minutes and increasing as you get stronger and are able.

If you’ve tried exercising before, but were unsuccessful, don’t make a mistake by trying the same way this time. Do something new. Pick activities you can easily work into your day or find a buddy to exercise with. Sometimes this makes the exercise more a natural part of your day or gives you someone to encourage you when you need it. You can also join an exercise group. Check your local Arthritis Foundation office to learn about exercise programs in your area.

HIGHLY RECOMMENDED ~ WATER EXERCISE
Regular exercise helps keep joints moving, restores and preserves flexibility and strength, and protects joints against further damage. It improves your coordination, endurance and your ability to perform daily tasks (such as walking or writing). Exercise also can lead to mood enhancement, an improved sense of self-esteem and a sense of accomplishment.
Why Water Exercise? Water is a safe, ideal environment for relieving arthritis pain and stiffness. That’s why the Arthritis Foundation offers its Aquatic Program, designed to safely keep your joints moving and improve your sense of well-being.

* The soothing warmth and buoyancy of warm water make it a safe, ideal environment for relieving arthritis pain and stiffness.
* Immersing in warm water raises your body temperature, causing your blood vessels to dilate and increasing circulation.
* Water exercise is a gentle way to exercise joints and muscles.
* Water supports joints to encourage free movement, and may also act as resistance to help build muscle strength.
* Using a spa adds a component to the therapy – massage. Jet nozzles release warm water and air, massaging your body and helping you relax tight muscles.

FIND YOUR LOCAL ARTHRITIS FOUNDATION:http://www.arthritis.org/chaptermap.php
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Blessed for your highest good!


><>  Sherry Perkins
Personal Fitness Training and Certified Raindrop Therapy Practitioner
Empowered Fitness and Holistic Health
Website: www.EmpoweredHealthFitness.com
Website: www.raindroptherapy.net
PH: 734-646-5582

10 TIPS FOR BEGINNING RUNNERS

10 Tips For Beginning Runners

August 18, 2009 by www.empoweredhealthfitness.com

1. Take stock of your current health and fitness level.If you have been sedentary, have or suspect health problems such as heart disease, diabetes, high blood pressure, high cholesterol, joint problems. If you know you have no major health problems, starting a light to moderate intensity exercise program such as brisk walking usually does not require a physical, but check with your doctor for his or her opinion in your specific case. Remember that the health risks of a sedentary lifestyle are much greater than the risks of exercise.

2. Be safe.Don’t run/walk in “high crime” areas. When running after dark, be sure to wear reflective clothing, carry a small flashlight, and assume drivers don’t see you. Well-lighted neighborhoods are a good choice. Women should run with a partner or a dog if possible, and consider carrying pepper spray. Runners and walkers should never use headphones outdoors, as it makes it impossible to hear traffic or an approaching attacker. Always carry ID.

3. Start slowly and build up gradually.Most people should start with a brisk walking program and progress to a mix of alternating walking and jogging. Eventually you should be able to run the entire distance you desire at a comfortable pace. At that point you can increase weekly mileage about 10% every 3rd week, depending on your goals. For health and fitness there is generally no need to run more than about 15 miles per week, along with some strength and flexibility training. Those wishing to progress to competitive running should seek out experienced runners or coaches for advice.

4. Using the right type of shoes helps prevent injuries.Shin splints and runner’s knee are preventable with proper conditioning AND the right running shoe type. There are 3 basic types for different running mechanics:
1. Motion Control – generally best choice for flat feet and “floppy ankles” (over pronation or rolling too far to the inside after foot touches down). Shoes should be straight lasted and often will have a full board last inside plus a harder rubber or plastic area on the inner (arch support) side of heel to control excess movement.
2. Stability – generally best for normal arches, will have a semi-curved last and a moderate amount of motion control.
3. Cushioned – generally best for high arches and “clunk foot”; these feet are usually very rigid and ‘under pronate,” i.e., feet do not roll to the inside far enough after foot touches down and therefore make poor shock absorbers. Shoes should have a curved or semi-curved last, extra cushioning, a full slip last (no board inside), and be very flexible.

5. Do the “wet test” to see what type of foot you have.Wet feet and step onto some paper on a hard surface. (Even better is to run a short distance barefoot on sand.) A “blob” footprint with little arch indicates flat feet. Two ‘islands’ with a lot of space between the heel and ball indicates high arches. A normal arch will look like the classic cartoon footprint.

6. Make sure the shoe fits!The best shoe for you is one that fits your foot type and running mechanics and also is the right length and width. Try on running shoes with the socks you plan to run in, and toward the end of the day when feet are larger. You should have about one thumb’s width of room between your longest toe and the end of the shoe. Shoes should be wide enough that foot does not feel pinched on the sides, but not a sloppy fit or one that slips at the heel. Jog a bit in the store to see how the shoes feel and fit.

7. Dress for the weather.In cold weather wear several lightweight layers, hat and gloves to trap body heat. You can unzip or remove layers if you get too warm. In hot weather wear as little as the law allows, and don’t forget the sunscreen. Drink plenty of fluids throughout the day to avoid dehydration and plan ahead so you can get fluids during longer runs.

8. Run with good form.Shoulders should be relaxed with elbows bent to about 90 degrees as arms swing smoothly forward and back with no twisting of the torso. Arms should not cross the center of body and hands should pass just above the “hip pocket” on each forward and backward motion. The upper body should be nearly upright, with a very slight forward lean. Don’t run on the toes or hit hard with the heel, but rather land as softly as possible with foot nearly flat. The foot should be flexed upward slightly just before foot lands. Breathe naturally through both the nose and mouth. If you’re gasping for air – slow down!

9. Most running injuries are avoidable!Following the tips on proper footwear, form, and starting slowly will greatly reduce your chances of common beginners’ complaints such as shin splints and knee pain. Basic strength and flexibility exercises can prevent and correct muscle imbalances responsible for most running injuries. If you do have a running injury, find the cause rather than just treating the symptoms.

10. Ignore the myths.The bulk of scientific evidence shows that running, even in ultra-marathon runners, does not cause osteoarthritis in the hips or knees if these joints were healthy to begin with. In fact, weight-bearing exercise such as running probably prevents arthritis, since the incidence in long-time runners is about half that of non-runners, including swimmers.
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Blessed for your highest good!


><>  Sherry Perkins
Personal Fitness Training and Certified Raindrop Therapy Practitioner
Empowered Fitness and Holistic Health
Website: www.EmpoweredHealthFitness.com
Website: www.raindroptherapy.net
PH: 734-646-5582