Tag Archives: Fitness
What exactly is cellulite, anyway? Great question considering most women don’t know the answer. Well, it’s not some new form of tissue, a special kind of fat that attacks your legs and butt, and it is not going to go away with some drugstore creme. Cellulite is, in fact, simply excess body fat. And because women happen to store more fat than men do, it is no surprise that we end up with warehouses of the stuff on our thighs.
Hormones
The role of hormones in a woman’s body is huge. They determine our mood, the condition of our skin, and unfortunately, the amount of fat we hang on to. Over time the extra becomes distorted (dimply); this is when we refer to it as cellulite. Though cellulite can plague any woman at any age, the latter years seem to produce more of the tissue distortion. Pre-menopause and the abrupt skin changes that occur when you reach your late thirties and early forties can really be unkind to your girlie figure. It’s definitely a time to take an inventory of what you’re eating and how many calories you need to maintain energy and a healthy weight.
Thin Skin and Connective Tissue
Women have thinner skin than men do. This is one reason why fat tissue looks different on us. Another reason is the underlying connective tissue that can separate fat into small compartments thus forming the “cottage cheese” look we all could live without. Also, as we age, our skin becomes less resilient and loses much of its former elasticity. The result is sagging and more fibrous tissue.
Health Warning
Regardless of what you call it, extra fat is a warning sign that something may not be right with your health. If we are gaining weight and seeing our body’s beauty fade more and more every year, than it is likely that we aren’t providing it with vital nutrients, enough exercise, or the right kinds of foods. Being over weight and carrying extra fat can even affect a woman’s attitude and confidence level, preventing her from engaging in healthy activities like swimming, dancing, and other sports. I know when I am heavier and not happy with my body, depression and anxiety kick in with a vengeance. Make sure that you have your doctor check your appropriate weight for your height and age. They can also let you know if you need to change anything and how you might go about living a healthier lifestyle.
Unfair Comparison
Just a side note; make sure you don’t compare yourself to Hollywood’s idea of beauty. Those women on the covers really do struggle with the same issues that we do; they just have Hollywood stylists, make up artists, and graphic experts to make them appear perfect. They all have cellulite, stretch marks, and moles! The other thing is they likely have to sacrifice a lot to stay that thin. It’s their business to look their best. It’s your business to stay healthy and the beautiful woman will appear! Be well.
Photo by Yuvs
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
It seems that Valerie Bertinelli has started a Hollywood trend of posing in a bikini on a national magazine cover after losing weight. This morning, there she was on the net, Melissa Joan Hart (Sabrina the Teenage Witch) with a full body photo of her newly sculpted figure on the cover of People magazine. Though others have bared their famous bods for the press, (remember Demi Moore?) I don’t remember the impact being quite the same in their celebrity world or on our ordinary woman and mom planet. In late March, when I saw what Valerie had accomplished in a relatively short time, I was genuinely inspired to get off my rear and do something about my own mediocre 40-something body. Adding Melissa’s story to the mix, I’m sold on the possibility of looking my best again. I just might get over my fear of bathing suits after all.
I think women need to realize that just because a celebrity has money and fitness gurus on them to get it done, it doesn’t mean that they don’t work for the results. ”I realized I didn’t have to be heavy just because I have kids,” Melissa said in her recent interview with people. ”It didn’t happen by magic. It was as hard for me as it would be for anyone else.” It’s a message to us that we too can have trim, healthy bodies again no matter what age, shape, or size we are now. The other thing is we need to stop allowing ourselves to cop out because we think it can’t be done. These women have proven that it can.
Your size and whether you can look good in a bikini is not all that matters here. The important thing is being in charge of your health. However, if in the process of becoming healthy you manage to shed some weight and tone up sagging areas, more power to us all! I think what these inspiring women would want us to glean is just to find something that works and go for it. And, no, we don’t have to pose in a bikini to show off our results to be considered successful. Though, it would be nice to have the option.
Tell us what you think about all the Hollywood skin landing on the covers of magazines. Have any of you been inspired by their astonishing results or do you think it’s all hype and a lot of re-touching? Please share!
1. Spend 15-30 minutes a day thinking about a dear loved one. The process of building love relationships helps the brain to create new neural pathways.
2. Declutter your home. When things are out of place and disarray, you can feel overwhelmed and tired. Find places for those items that always seem to be in the way. It’s shoes at my house that never seem to get put up.
3. Get your 8-10 glasses of quality water a day. If you are thirsty, your body is already taking vital fluids from your organs. Try to drink at least one glass first thing in the morning and space out the rest through the day.
4. Speaking of water, there is a product called Willard Water that actually changes the molecular structure of H2O making it a powerful antioxidant. The following benefits have been noted. For ordering information visit http://www.willardswater.com/info.
- Increased absorption of nutrients
- Increased elimination of toxins and wastes
- Acting as an extraordinary scavenger of free radicals & antioxidant
- Reducing swelling
- Raising alkalinity
- Helpful with skin conditions
5. Get a foot rub. Stimulating the reflex points located on your feet can boost your body’s immune system. I recommend learning about the health benefits of Reflexology. One of my favorite books on the subject is Body Reflexology: Healing at Your Fingertips. The author, Mildred Carter, is one of the leading experts on total body health through Reflexology. I first learned of her work when I was a child. My grandmother was a die-hard believer in the body’s ability to heal itself. She would give my brother and me foot treatments regularly. At the time, I didn’t care so much about the health aspects of the foot rubs, I just thought they felt wonderful! For those of you who need pictures and love to learn about history, pick up a copy of The Complete Illustrated Guide to Reflexology- Therapeutic Foot Massage for Health and Wellbeing
6. Run up and down the stairs a few times. Just several 30-second bursts of cardio can be as effective as up to an hour of training at a lower intensity.
7. Resolve any issues you have with friends, family, or co-workers. Harboring grudges and ill-feelings can be more harmful to your health than you think. Angry people are far more likely to suffer from high blood pressure, heart disease, depression, diabetes, and numerous other life-stealing conditions.
8. Disinfect your cell phones, remote controls, computer keyboards, and game controllers. As many as 283 species of bacteria can live on these commonly used items, including streptococcus, the main cause of strep throat, and Staphylococcus aureus, which can lead to MRSA, an antibiotic-resistant staph infection according to a recent report.
9. Get a pet. According to research, pets can decrease your blood pressure, cholesterol levels, triglyceride levels, and feelings of loneliness. They can also increase your opportunities for exercise and outdoor activity.
10. Get your bowels moving. Good health starts in your core where your digestive and immune systems reside. If your digestive tract is backed up your body can’t eliminate toxins and waste products efficiently. Women ages 19-50 should get around 25 grams of fiber a day. If you are not able to get that from the foods you eat, supplementation may be a good alternative. As well as fiber, we need probiotics to ensure the bacterial balance in our digestive tract. You can find these important “friendly bacteria” in yogurt, products like Culturelle, and the trendy newcomers like Activia and Kashi Vive.
The information portrayed in this article is meant to be informational and is not to replace advice from your health care provider. Women’s Life Link does not claim that any of the information provided will lead to a cure or improvement of any disease or condition.
Photo by http://d-i-e-g-o.deviantart.com/art/Woman-s-Best-Friend-102683352
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