Tag Archives: Exercise
The Wake-up Call
This week has been one of self-evaluation for me. I attended two health/anti-aging seminars that absolutely shattered my delusional mind-set that I was actually healthy. It’s like the denial that comes when you know that you’ve gained weight but think if you don’t get on the scale it won’t be true. Well, I was doing that with my state of health.
I know that I’m better than some but worse than others. But it’s not about comparing yourself to anyone else. We all have to work out our lives, including our heath and fitness levels, with almost a selfish attitude. We must choose daily to do the right things for our bodies…no matter what.
At one of the seminars, I was introduced to LiveStrong.com. I was extremely impressed with the detailed information and technology available at no cost to anyone who wants to be healthier. Please visit the site; you kind of have to see it for yourself. Anyway, I am going to use the site to help track my progress in some food and fitness areas.
At the other seminar, I had a scan done that checked the body’s carotenoid level (working antioxidants). It was not pretty. A low score means Kellie needs to work on some things.
My Quest: The 90 Day Health Challenge
I have dared myself to be a better example to my family and to you, my readers. Over the next several months and beyond, I am going to hopefully undo some of the bad habits I have accumulated over the past year since the birth of my daughter. This self-challenge includes my blogging about my progress and any set backs that I may have. My goals are the following:
- Detox
- Lose 10 pounds
- Increase Cardiovascular endurance
- Increase my Cartenoid score every month
- Tone and strengthen weak muscles (especially abdominal)
- Reduce headaches (or irradicate them altogether) =)
- Create a better healthy lifestyle for myself and my family
- Help others do the same
This Week’s Goals
• First, I need to detox by drinking more good water, getting some colonics, and drinking fresh juices.• Second, I need to get on some absorbable supplements. I will share more about this when I start them.
• Third, I need to eat more raw foods.
I Dare You To Join Me
I will share a part of my own journey to better health every Saturday for the next 3 months so I am accountable to you. Please join me in this important quest. Let me know if you plan to take my “90 Day Health Challenge” so we can support each other. Be well.
***For personalized help with your own 90 Day Challenge, please contact Donna Martelli, Dr. Terri Hawkins-Fox, or Dr. Anca Lamse.
Photo by Dxiqleena
We’re Only as Strong as Our Weakest Link!
By Dr. Terri Hawkins-Fox
I’m sure we’ve all heard that phrase at one time or another, but may not have associated it with the scheme of our overall health. The connection that’s being made is referring to our immune system, and this remarkable network determines what state of health we’re in at the present and what we’re setting the stage for in the near future.
The Army Within
We might look upon it as our own personal army with superb troops if given the proper training to do what appears to be a mission impossible. This can be either an elite group or a dysfunctional one depending on our contribution – and yes, for the most part it is contingent upon us. We wish at times it wasn’t, for what we consume in the way of foods, nutritional supplements, drugs – both controlled and uncontrolled, environmental influences – these all have a direct affect on the strength of our immune system.
Antibiotic Overload
There are also other elements that filter into the immune system that we are often unaware of; such as: an over abundance and misappropriated use of the vast antibiotics in the food chain today. Devastating as it may be, we are all becoming immune to the very substances that we are depending upon to alleviate sicknesses and strengthen our body. So we as a society have begun to seek clarity as to why the importance of eliminating any weak links in our immune system, and why we must accelerate and focus our energy in elevating our health to superiority.
Creating a Fortress
Let’s examine this analogy: If we were to construct a six foot fence in a given area with the intention of creating a safe space for our child to play in, we would be adamant about securing every link in the chain fence, for we know that if there were any weaknesses that would allow for an opening to present itself, it would create a threat of security for our child. No matter how strong a fence is built, the weakness will always make it unreliable.
The same holds true for our immune system. Many factors battle war within us and threaten our superiority in overcoming viruses, bacteria, or any foreign molecules, often referred to as antigens. Weaknesses are elevated by poor diet, toxins in food supply, additives, stress, genetic predisposition, and environmental influences that are in control. In order to reverse these adverse negative influences that we are constantly dealing with, we have to offer the body something with which to work .
The Mind is a Key
- A healthy lifestyle of positive thinking weighs heavier on the list than most can ever imagine. For what we think and believe we attract to us – that is Universal Law. On the physical there is our diet or food intake. This is an established fact: that food is medicine or it can be the opposite – a poison to the body. What we consume will determine how we operate on a daily basis and in the near future.
- There is also physical activity – this will create the circulation and flexibility that the body so desires.
A Supplement You Need
Another substance that has stepped up more recently is beta 1,3/1,6-D-glucan, which we will refer to as simply beta glucan. It profoundly and positively activates a powerful immune system response. Although the more active beta glucan comes from yeast it does not contain any yeast proteins that would cause an allergic reaction or disturb those sensitive due to candidiasis.
Beta glucan activates macrophages which are white blood cells that constitute a critical element of the immune system. Macrophages’ main function is to identify and kill viruses, bacteria, and fungi, or enemies that do not belong in our body and can make us sick. Beta glucan activates these immune cells, so they function more efficiently and effectively.
Interestingly with this product, more is not better as we sometimes believe. It should be taken as directed on the bottle and on an empty stomach so that it does not pass through the stomach to the upper intestines. If taken with food, it may pass through the system and not be exposed. It can however, be taken right along with other supplements as long as they are void of fiber. A usual dose is 7.5 mg daily, sometimes higher when the system has been compromised greatly.
As with everything else quality is top priority. Fortunately, a standard of purity and effectiveness has been established, and will sport the trademark symbol YB13G. This symbol is designed to let consumers know that the product has been standardized for potency and that it is pure and protein free. With this you can be assured of the most power at the lowest dosage. It also lets you know that the product contains insoluble 1,3 beta glucan with the triple helix configuration. This is very important in terms of effectiveness. Because there are a lot of different sources of beta glucan, this symbol is your assurance that you are purchasing beta glucan from the yeast cell wall, which is also important in terms of insolubility and effectiveness.
You will want to purchase your beta glucan product from a reputable company that has a history of working with beta glucan. One such company is Immudyne, (and there are others) which carries the label Macro Force plus C, and they back their product up with a 100% money back guarantee to assure you of top quality.
Putting It All Together
Keep in mind that it takes a comprehensive approach to obtain optimal health. When you combine a diet of natural foods, positive attitude, improved lifestyle changes, beta glucan can serve as a phenomenal immune system activator. Everything is based on the immune system. In this challenging world we live in, we need to draw from every support possible. Don’t let any weakness jeopardize your strength. For without question: We’re only as strong as our weakest link!
***For more information about Dr. Hawkins-Fox and the health services she provides, please contact her at (317) 243-3550 or naturalrejuvenation.com.
Photo by AfterBush
I recently did a post on memory loss and since decided to pursue ways to bring new health and life to my brain; it seems like a smart thing to do considering the alternative, chronic forgetfulness and even loss of brain cells. This trek that I’m on started with an evaluation of all the things that I did in my 20s and 30s when my mind seemed to be more like the proverbial steel trap than the bucket of mush it is now.
Back Then
• First, I realized that I was a lot more active with the kids; I walked (even jogged) regularly; and I engaged in more learning activities. All of these things are recommended for brain health.
• Second, I’m sure my hormone levels were different (pre-pre-menopause).
• Third, I was constantly reading something.
• Fourth, I spent more time with friends.
• And last, but certainly not least, I had a lot more sex.
The good thing about my past activities is that almost all of them can be added back into my current lifestyle (looking forward to most of it).
The Now
The next thing I did was evaluate what I do, don’t do, or have now that I didn’t back then.
• First, I drink more wine, take more medicines, and rely on caffeine to wake me up in the morning (oh, wait, I always did coffee).
• Second, I have more headaches requiring narcotic intervention (Demerol and Phenergan injections: Not recommended for healthy brain function).
• Third, I have allergies (Claritan Clear my ass).
• Lastly…damn it, I forgot what it was! Oh yeah, I don’t listen to music as much as I used to.
The Results and Plan of Action
I find these lists extremely interesting and concluded that if I just learn (by reading) how to spend more time with the kids and how to have more sex in your forties, jog to my friend’shouse (while listening to Mozart on the ipod) to tell her about my findings; when I get there, “just say no” to the wine, ibuprofen, and coffee she offers; come home, chase the kids (playfully, of course) out of my bedroom, and do my husband…then, because my health will have improved so much, the migraines and the allergies will have ceased to exist clearing my head significantly. That leaves me with one problem…the forty-something hormoneissue, which according to my web site can be fixed. So, I’m good to go. And with my little self-eval I just saved enough money to put one child through the first year of college and enough time to have…a lot more sex. I feel smarter already. Be well.
Photo by Usagicassidy
A dancer’s body is strong, toned, and ready to take on any challenge. While you may not be a candidate for the New York City Ballet, you can still reap the benefits of tackling the awesome discipline of ballet.
Perfect Posture
To begin with, ballet posture is a perfect posture. The goal is perfect alignment which makes you look and feel your best. Picture your body all lined up with your shoulders resting on top of your straight spine, belly button to your backbone, shoulders over hips, hips over knees, knees over feet. Think of pulling up from the top of your head,
In trying ballet, you will locate and strengthen muscles you never knew you had! You will carry yourself just a little taller and straighter and you‘ll find yourself dancing through life’s complexities! Poise and beauty will surround you as you exude confidence in your daily life.
Ballet Moves for Fitness
The plie
I’d like to introduce you to a few basic movements; and I would like to hear how they are helping you. If you need to, support yourself with the back of a chair or counter; balance is a must for these exercises. With your perfect ballet posture, put your heels together as you slightly turn out your legs from your hips and try these moves:
1. Demi plie (half bend) –Bend your knees as far as you can, keeping your heels on the floor. Be sure that your knees go over your toes and that your body remains perfectly straight. This movement works your quads, glutes, hamstrings, ankles, and feet. Do 8 reps, rest 30 seconds, and do 8 more
The Grand Plie
2. Grand plie (large bend) - Go into your demi plie (#1 above) and then continue by letting your heels come off the floor. Notice I said let them come off the floor; do not make them come off the floor. Continue all the way down until you are in a sitting position over your ankles. Straighten back up, putting the heels on the floor as soon as you can and then continue to straighten the knees. Plie is a bend of the knees – nothing else, not forward or back, just knees! Do 4 slowly, rest 30 seconds, repeat 4 more times. Watch your glutes, quads and calves take on beautiful form and shape!
The Releve
3. Releve (rise) –Rise on to the balls of your feet and slowly back down to starting position. Do 16 times; rest for 30 seconds; repeat 16 more times. Releves give you beautifully sculpted calves and strong feet and ankles.
4. Combere (Stretch) to the front and back -With one arm holding on to a chair raise the other one over your head. Stretch forward and down to the floor with straight knees, straighten and stretch to the back, being sure to bend from the waist. Nothing below the waist should move! This move does wonders for your abs and core. Do 4 times, rest 30 seconds and do 4 more.
The Arabesque
5. Arabesque (lovely position) - A little more advanced because it involves standing on one leg; arabesque is one of the best things you can do for your derriere. Tone, shape, and lift it! Point your foot to the back behind your shoulder and lift the leg as high as you can. Be sure you do not twist in the hips or shoulders. Do 8 slow lifts with your right leg, 8 with your left leg, and repeat 8 times with each leg
If you can practice all 5 of these 3 times a week for 3 weeks, you should start to see some nice results. I am interested in hearing how these ballet moves have helped you! Be sure to do some cardio and strength training as well to look and feel your best.
***Before beginning any exercise program, seek the advice of your health care provider. For more information about ballet for fitness, contact Donna Martelli.
Photos Plie, Releve, and Arabesque by F. Morris; Grand Plie by Treva Bedinghaus.
A long time ago – twenty years or so – I realized that the best way to look your best and keep them guessing how old you really are is to focus more on making healthful decisions than on beauty tricks and getaway-with-anything glamour. The fact is, simple things like drinking good water, not consuming or smoking harmful things, and eating more raw foods promotes glowing, youthful skin faster than the best face cream in the world.
Busted
One thing about knowing what is right and wrong with your health is that you are accountable for your knowledge…that means you should act on what you know; well, hopefully you do. Of course, it’s always easier said than done whenever you are talking about eating better, keeping up with an effective fitness program, and breaking addictive behavior. I can’t tell you how many women I’ve met who either sell health products or are in the fitness industry and have the same issues with making good choices for their bodies. Who knew?
The Compromise
There’s women out there – and you probably know one or two – who sell health or beauty products, use them, and deeply believe in their benefits and yet they damage their own bodies with addictions to alcohol, cigarettes, or worse…I don’t understand this dichotomy. I say to you, rethink your position and make some changes. Even if you aren’t out there peddling a stellar product, you can stand to improve in this area as well. Hey, I’m talking to myself here, too.
Where Am I?
Take a few moments to analyze your state of health. In what areas can you improve? What obvious health-stealers can I remove from my life? Write down your questions and answers; be realistic with what you think you can change; and set some goals. You will be surprised at how much you accomplish in a short time – and how much better you feel.
Health Is Beauty
Truthfully, a natural glow will return to your skin, an extra spring will pop in our step, and a feeling of overall well-being will be your lot if you just back up, do the basics that are obviously healthy, and stop laboring to cover up bad habits with make-up, expensive creams, and over-tanning. Hey, nobody is perfect, but you can make better choices – this really is a motto to live by. Let us know how you are doing with any new goal. Please share your ideas and challenges with WLL as we need your input. Be well – be beautiful.
Photo by http://muse1979.deviantart.com/art/Mon-petit-chou-114311319
If you are like me, finding an exercise routine that works and is enjoyable can be difficult. Variety is something that I need in order to stick with any physical fitness plan. Yes, I have a shelf full of exercise DVDs, but unfortunately, I don’t utilize most of them- got bored with them. I found that I move my rear when I enjoy the process and the results. Today, I would like to share five interesting, fun, and effective ways to keep in shape. I have used most of these techniques or at least some of the movements from each of them. My daughter has been in a Zumba class and was thrilled with the energy and results she gained from it. I hope you have the chance to experiment with any or all of my picks for fitness! Please share any ideas you have for keeping your body fit and beautiful.
1. Belly Dance
Though I have not been enrolled in an official belly-dance class, I have studied the movements and incorporated them in my day. No, I don’t do dances with the cute, sequined outfits; I just move my body around with or without music while I’m doing other things like, brushing my teeth, drying my hair, playing with the baby; you get the picture.
Health Benefits
Some people are surprised when they discover the health benefits of the belly dance. Because the movements incorporate use of the quadriceps, hamstrings, and glutes, the dancer receives a wonderful, low-impact work out for the lower body. Other areas of the body that are greatly impacted are the core, back, arm, and torso muscles. The fluid motion of the dance gives you a controlled-almost isometric- work out that quickly tones areas like the obliques (the part that causes muffin top), and lower abdominals.
You will also notice an improved posture and less back pain from the controlled movements. A strong back prevents common back injuries that can take you out of regular activities if bad enough. The belly rolling motion also aids in digestion by helping your body move food through faster.
Girl’s Best Friend
Because belly dance flows naturally with a woman’s body, the movements are safe and are fairly easy to learn for most women. Better circulation in the abdominal region actually helps to ease pre-menstrual symptoms and even boost libido (we could all use some of that). I did belly dance while I was pregnant and loved it! The artful dance has been done as childbirth preparation for centuries. To learn more about belly dance, try or look in your local directory for classes in your area.
2. Budokon
Though I haven’t experienced this one to the fullest yet, I have experimented with some of the martial arts aspects. “Budokon is the brainchild of Kancho (Founder) Cameron Shayne and the practice was founded in 2000. The Budokon physical practice draws upon ancient and modern yogic and martial arts styles. The foundation of the Budokon physical practice is precision, alignment and Zen mind. All Budokon techniques are designed to explore the body’s full range of motion. The practice dances between agility, control, speed, power, balance, and flow.”
What Is It?
The Yogic Series and the Budo Series are the two themes incorporated in Budokon. Both themes constantly draw from and depend on each other. The Budokon Yogic Series focuses on control, calm, power, and precision. “These techniques are uniquely different from traditional Hatha Yoga in the sense that they not only work to improve range of motion and strength, but they also explore the body’s ability to sustain another person’s body weight.” The Budokon Budo Series comes primarily from Okinawan Karate-Do, Gracie Jiu-Jitsu, and Olympic Style Tae Kwon Do. ”The objective of this series is to teach agility, power, focus, and flow in the body and mind.” For more information about Budokon, visit http://www.budokon.com/ or order Cameron Shayne – Budokon for Beginners.
3. Zumba
My daughter experienced this one first hand and raved about how much fun it was. She hasn’t got me to a class yet, but I’m thinking about it. ”Zumba® fuses hypnotic Latin rhythms and easy to follow moves to create a dynamic fitness program that will blow you away.” The zumba philosophy is to promote fitness through exhilarating dance movements that you can’t stop doing because it’s so remarkably fun and exciting. I remember my daughter saying that it was somewhat addicting.
Many gyms offer the classes to members, so you shouldn’t have any problems finding the program in your area. If home is your workout haven, try Zumba Fitness – Latin Workout Routine.
4. Tai Chi
I love this ancient art that incorporates gentle, flowing movements that do more than just get your body in shape; they reduce stress and give you increased oxygen through the controlled breathing techniques. I have experienced an improvement in balance as well.
The connection between mind and body is imperative for health; that is why the consistent practice of tai chi is notable for overall vitality. When we are at peace, our bodies function better resulting in strength, balance, a youthful appearance, and sustainable energy. Anyone, regardless of age or physical ability, can practice tai chi. It doesn’t take physical prowess. Rather, tai chi emphasizes technique over strength. Health benefits include, stress reduction,increased flexibility, improved muscle strength and definition, increased energy, stamina and agility, and increased feelings of well-being. Again, many gyms and martial arts studios offer classes in tai chi. I use Element: Tai Chi for Beginners at home.
5. The Household Workout
This is the one that takes a little creativity to pull off. We all have items in our homes that would make great fitness tools and makeshift equipment. Walk around your house and look for things that could possibly replace their expensive counterparts.
Stairway to Heavenly Calf Muscles – First, I love to use the stairs for calf stretching, muscle toning, and quick cardio workouts. If you don’t have them, try using stacked phone books for the same calf muscle benefits. Make sure to tape them up to create a solid surface that won’t slip.
The Rubber Ball- Squeeze a child’s rubber ball between your legs as you are working at a desk or watching TV. You can hold it for 10-15 seconds at a time or pulse for three sets of 25 counts. Trust me; you will feel the burn on this one quickly.
Soup: More than a Meal - Use soup cans as hand weights for toned arms. The small ones weigh approximately one pound each and the larger up to two.
Rope Tricks - Don’t skip a meal; skip some rope! You not only get in shape with this fitness classic, but you can have a blast doing it. Get your kids involved in your efforts by having a contest to see who can jump the longest or fastest.
Speed Cleaning Demon - Put on some fast music and challenge yourself to session of speed cleaning. Time yourself to see how quickly you can effectively get your chores done. I know mopping my kitchen floor is a super cardio and arm workout!
There are many more household items and activities you can experiment with depending on your fitness level. Just give some of these a try for a fun alternative to watching tapes and going to the gym. Be well!
**The content of this article is strictly meant to be informational and not to replace the advice from you health care provider. Always consult a doctor before engaging in any new fitness program or activity, especially if you have health problems. Women’s Life Link, its authors, and associates do not claim that any of the information given will lead to a cure or improvement of any condition or disease.
Photo by http://inessentialstuff.deviantart.com/art/Kori-Dancing-II-92934310
Resources: budokon.com
Let’s face it, women are busy. The last thing we need is a plethora of new things to do, watch, eat, listen to, read, and worry about for our health. Though the following tips are not instant in the sense that you still have to take some form of action; they are instant in the fact that they do not require a lot of thought or effort – making all 10 great opportunities to be healthier.
1. Wear Shoes
When I was a kid, you couldn’t get a pair of shoes on my feet. I’ve since learned that going barefoot, for a child or an adult, isn’t such a good idea. There are viruses out there that can enter your body through your feet. One of my daughters suffered a terrible case of warts that needed surgery to correct. Athlete’s foot is another invader that lingers in locker rooms, around pools, and in any moist areas like showers and tubs.
2. Learn Your Health Risk Factors
Most people don’t know what their personal health risks are. There are many factors that go into calculating how likely you are to developing a particular disease like cancer. Websites, such as, the http://understandingrisk.cancer.gov/ can give you a feel for what risk factors you have for Breast Cancer, Melanoma, and Colo-rectal Cancer. This site also has some specific assessment tools for men. It’s easy to find out, but keep in mind, you may need to make some serious changes in lifestyle to lower your overall risks.
3. Schedule Screenings
Number 2 leads us right to number 3. Don’t get so busy as not to schedule your annual health screenings. That mammogram, pap smear, and bone density test are no big deal. You are doing yourself a great disservice if you fail to get them done regularly. You health care provider will let you know which tests are appropriate for your age and how often you need them.
4. Strategic Exercise
Arrange your office so you have to get up frequently. The extra mobility will increase your heart rate, lower your chance for blood clots, and give you a mental boost from changing your view. This is an easy one girls! Also, see the article http://www.womenslifelink.com/office-health-risks/ for more details on this topic.
5. Eat Less
Okay, this is one that might be a little harder for some of you. We are creatures of habit, after all. Try putting half the amount of food on your plate for one week and see how you feel. This doesn’t necessarily have to be a weight loss trick, but if you happen to shed a couple of unwanted pounds, that’s great! More importantly, we need to be in control of our eating instead of letting it control us. By being conscious of what we put in our mouths, we can get back the reins. Just try it! Let me know how you do.
6. Wipe Away Germs
Until recently, I never thought about what horrible germs might be lurking on commonly touched surfaces like shopping carts, check out counters, and benches at the mall. I’m not one to be germophobic, so I guess it didn’t occur to me that those germs could possible be pathogenic (harmful). Some groceries and malls are now equipping customers with antibacterial wipes upon entering their stores. This is convenient but may not protect you completely. Still wash your hands frequently and carry your own version of the wipes wherever you go.
7. Warm Up
As women, we love to be involved in lots of activities, especially those that keep us active. However, keep in mind while exercising, playing a sport, or simply walking around the block, we can be at risk for falls and sprains. “According to the latest AHRQ data, sprains and strains were the most common reasons people visited emergency departments. These injuries accounted for about 2.4 million visits in 2005.” That’s a lot of people out there getting hurt. Taking simple precautions like stretching, warming up, and being aware of your limitations can definitely reduce your risk for spontaneous injury.
8. One Choice
This is simply the easiest thing you can do to boost your health. When you go out to eat, make one better food choice. In other words, if you normally get the fries with your burger, choose to order the baked potato instead. Making one better choice consistently can lead to overall better health through eating less fat, sugar, and overall calories. Again, this practice will put you in charge. Don’t let french fries be your boss!
9. Keep Records
If you are frequently suffering from headaches, stomach trouble, general muscle aches, or any other persistent condition, record the dates, times, actions, medicines you take, and any other details. Your data will help you and your doctor figure out what the culprits might be. You will also be able to see your improvements over a period of time.
10. Clean Air
Some homeowners may not understand the importance of getting their air ducts cleaned regularly. Just as germs and pollutants can remain on surfaces, they can also hide in your heating and cooling systems. Dust, bacteria, molds, and allergens are known causes of respiratory ailments and frequent acute conditions like colds, flus, and allergy attacks. Unfortunately, this is a health booster that will cost you some green. The average price to have your system cleaned is $450-$1,000 according to the NADCA (National Air Duct Cleaners Assn.). Be well, everyone.
Statistic Resources: http://healthcare411.ahrq.gov/featureaudio.aspx?id=759
Photo by http://stop-the-chism.deviantart.com/art/Women-Only-33223634
Women’s Life Link would like to introduce, Donna Martelli. She is currently a certified personal trainer, dance instructor, and founder of the Beautiful Feet Dance Ministry.
As an expert in several methods of training, Donna helps women reach higher levels of fitness through personal coaching and proven techniques. I’ve been in her classes; she is tough! We are thankful to have her on board at Women’s Life Link as an author.
WLL – Tell us a little about yourself (not what you do but who you are).
Donna - I am a fairly simple, yet urban woman. I love the city and the sights, sounds and smells of it. I need my alone time but must come together with friends and family regularly and even new acquaintances every now and then. I like for things to be clean, neat and orderly…even if I sometimes have trouble keeping them that way! I find delight in free spirited, insightful animals like birds and horses.
WLL – What is the main focus of your professional life at this time?
Donna - My main focus is to train and help other women be the best that they can be, whether in dance, fitness, or any other area. I want to educate others on how important dance and movement are to our health, our society and our worship. I am endeavoring to live and work from rest, let go of unnecessary things, be in peace, and experience abundant life.
WLL – Describe the most fulfilling moment of your life.
Donna - I am still thinking about this one!
WLL - You’ll have to write an article on it when you can.
WLL - What can women learn from your life example?
Donna - Not to “sweat the small stuff” but keep moving onward towards their goals.
WLL – What advice would you give to young women about their health, fitness, and beauty?
Donna - One of the best things women can to to improve their health, fitness, and especially beauty (in addition to eating right and getting the right amount of proper exercise, of course) is to learn how to relax and truly rest. I have only recently learned this from Dr. Lamse. She has helped me in learning some relaxation techniques. This has impacted virtually every area of my life. I think I feel an article coming on here!
WLL - We are looking forward to reading about the topic.
WLL – What life-lesson do you wish you had learned much earlier in life?
Donna - I wish I had known a little more about life before I got married and had children.
WLL – How do you think other women see you?
Donna - They think I get a lot done!
WLL – Name three things on your life list (what you want to do before you die).
Donna – 1. I would like to have someone come in and totally clean, redecorate and make my house beautiful! 2. Visit Australia 3. Visit Arizona
WLL – Any regrets?
Donna - On snowy days I am kind of sorry I left the south (where I was born and raised)!
WLL – Who or what inspires you to reach your dreams?
Donna - I think God put it in me!
You can learn more about Donna and the training she does byvisiting the following sites.
http://www.beautifulbodiesfitness.com/
Every day, millions of women spend 8-10 hours sitting in an office chair or desk in order to do their job. They think about getting that last report done, calling that client, impressing the boss, but what they may not think about is how their job might be a health risk. 14.6 million women have jobs in office administration or office support, and 9.2 million have jobs in management, business, or financial operations. An additional 8.2 million have sales or sales-related jobs that would require sitting at a desk for long periods. Though there are likely other health risks, I want to talk about the primary two of chronic neck pain and blood clots.
Neck Problems
It has been reported that the prevalence of neck pain in office workers is much higher than in the general population. The costs to the worker, employer, and society associated with work-related neck pain are known to be considerable and are escalating. If you work at a desk or computer for any length of time then I know you can agree with that statement. I know because I was one of you. I’d sit there for hours with horrible neck tension and fatigue. Eventually, I would get headaches from the ongoing strain on my vertebra. My chiropractor told me that the neck has some of the most mobile joints in the body; therefore, they can move inappropriately out of alignment easily when not taken care of.
Blood Clots
Another common problem posed for office workers is the threat of blood clots. Research suggests that workers who spend excessive amounts of time at their desk could be putting their lives at risk. The Medical Research Institute in New Zealand found they might have a higher risk of developing potentially fatal blood clots if they don’t take certain daily precautions. Because the clots can travel to the heart, lungs, or brain, causing chest pain, breathlessness or possible death from a heart attack or stroke, it is imperative that women take the time to move around and stretch their legs throughout the day. In addition, the researchers found a third of patients admitted to hospital with deep vein thrombosis (DVT) were office workers who spent hours at a computer.
So What Do I Do About It?
Taking the responsibility for your health is something that you must do at home and on the job. First, if there are things in your office that you know are hurting you like, an uncomfortable chair, a too-low desk, hard, concrete floors, etc., then you must talk to your supervisor about getting those items changed. If you end up missing work because of an injury caused by the work environment, they will ultimately be responsible; something they would avoid if they could. Second, you can take a few minutes a day to do some simple exercises that will make a difference in your overall health.
Try the following office fitness routine:
1. Arm Raise: This can be done while sitting or standing. Use a bottle of water for a weight or bring small dumb bells to work. Straighten your back and abs. Lift your arm up to shoulder level, hold for 3 seconds, and then up over your head. Hold. Repeat with your other arm.
2. Neck Stretches: A. Turn head slowly to the side as if you were trying to look at something over your shoulder and hold for 20 seconds. Repeat on the other side.
B. Tilt head toward your shoulder as if trying to touch it with your ear. Hold for 20 seconds. Make sure you do this slowly and with control. Your neck is sensitive and can be easily injured. If it hurts, you are stretching too hard. Repeat on the other side.
C. Bring head down as if trying to touch your chin to your chest and hold for 10 seconds. Then put your head back and look up at the ceiling for 10 seconds. Again, make sure you don’t strain to do this.
3. Bicep Curl: This can be done while sitting or standing. Use a bottle of water or your dumb bell. Straighten your back and abs. With your palm up, slowly curl your hand towards your shoulder. Repeat with you other arm.
4. Hip Flexion: Stand with your back, abs, and legs straight. Slowly lift your leg out to the side as high as you can and hold for 3 seconds. Use your arms for balance. Repeat this with your other leg.
5. Chair squat: Sit with your abs and back straight. Lift yourself about 6 inches off of your chair. Hold this position for as long as you can and then rest. Repeat.
6. Gluteus Squeeze: Sit in your chair with your back straight and abs pulled in. Squeeze your gluteus muscles (your butt) as hard as you can and hold for 5 seconds. Repeat 10 times. This exercise will increase blood flow to your lower body and therefore lowering the risk for blood clots.
7. Tricep Dip: This can be done at the edge of your desk. Place your hands on your desk next to your hips. Move your hips away from the desk and slowly lower your body until your arms reach a 90-degree angle. Raise your body up and repeat.
Extra Activities to Boost Office Fitness
- Park your car farther away from your office than usual. That way you can enjoy a quick walk before and after work.
- Take a break every hour to get up and move around. Also, try to find a flight of stairs to climb.
- Leave your lunch or something you need in your car, so you have to take a walk to go get it.
- Go for longer walks during your lunch break. Ask a co-worker to join you making it a fun, social time.
- Buy one of those stability balls and take it to work. You can spend part of your day sitting on the ball or simply use it on your lunch hour. Working On the Ball: A Simple Guide to Office Fitness, $9.99.
Final Thoughts
If you are feeling bad for any reason, tell your supervisor immediately as you may need to take a break. You should also talk to your health care provider before starting any exercise routine, especially if you have an illness or recent injury. Be proactive with your health and do what you can to boost your fitness level at work and home. All of these exercises can be done in your living room if you’re like me and work from home. Use a little creativity and develop your own routine that fits your work environment. Please send your thoughts and tips on this subject. And, remember, just do it!
Resources: Women in the Workforce, by Peter Rupert and Cara Stepanczuk; biomedcentral.com; Medical Research Institute in New Zealand; Momco.
Photo, Deep Thoughts by, Eye to Soul.
Benefits
The benefits of exercise may sound too good to be true, but decades of solid science confirm that exercise improves health and can extend your life. Adding as little as half an hour of moderately intense physical activity to your day can help you avoid a host of serious ailments, including heart disease, diabetes, depression, and several types of cancer, in particular breast and colon cancers.
Fight Off Disease
In addition to the disease-fighting properties of exercise, regular activity can improve the quality of your life and your general well-being in many other ways, such as helping you sleep better, reduce stress, control your weight, brighten your mood, sharpen your mental functioning, and improve your sex life.
Exercise at a Glance
In a nutshell, exercise can:
- Reduce your chances of getting heart disease. For those who already have heart disease, exercise reduces the chances of dying from it.
- Lower your risk of developing hypertension and diabetes.
- Reduce your risk for colon cancer and some other forms of cancer.
- Improve your mood and mental functioning.
- Keep your bones strong and joints healthy.
- Help you maintain a healthy weight.
- Help you maintain your independence well into your later years.
I can help you with all of your fitness needs, including exercise, relaxation, nutrition and spiritual connection. Donna Martelli, Integrative Personal Trainer and Pilates Instructor – 317-255-7283 (Phone consultations available), john316min@yahoo.com