Change a Pattern… Lose the Fat

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A couple years ago, I put on 23 pounds during the winter months. I love watching college basketball, and I follow my favorite teams during conference play, March Madness and the NCAA championships. At the end of college basketball season, I get caught up in the NBA playoffs. To increase my enjoyment, my habit was to have a beer or two along with my favorite snacks. Also, because of a lingering cold, I got out of my usual routine of working out. So it’s no mystery to me why I gained the weight.

Shocked at what I saw on the bathroom scales, I returned to sensible eating and regular exercise, and 6 months later I had lost all the weight, and then some.

Last year, I vowed not to gain the weight back again. I maintained my regular exercise program, and I stayed away from beer and chips. Unfortunately I substituted red wine and mixed nuts. Yes, these foods are said to have positive health benefits, but they are rich in calories and I managed to gain 11 pounds. As I looked at myself in the mirror, I had to admit that I hadn’t broken my pattern at all.

What’s a habit? Most people don’t know that the behavior patterns we call habits are “hard-wired” in the cerebral cortex of the brain. If you do the same things over and over, dendrites from neurons related to the behavior will grow towards other specific neurons to make the connections needed to execute the behavior. This creates a neuronal pathway that makes the satisfying behavior automatic—a pattern. You no longer have to try to make it happen. It just feels right and you do it.

Habits, then, have a physical basis in the brain. This explains why they are so hard to break.

But people do change habits. They’re successful because they substitute an alternative behavior pattern that also satisfies the need, hopefully without the negative side effects. Repeating this pattern creates a new neuronal pathway. Once the new habit is ingrained, the new behavior pattern also becomes easy and automatic. If you don’t return to your old ways, over time the old pathway, like an unused highway, will eventually deteriorate from lack of use.

Knowing all this, I created a delicious substitute for my usual glass of wine. I simply squeezed a one-quarter segment of lime into a glass of cold club soda (soda water). This drink is healthy and has practically no calories. And it tastes great! For variety I would sometimes jazz it up a little with a fruit drink.

Instead of chips or nuts, I substituted fresh fruit: berries, cherries, grapes, pineapple segments, or orange slices. Occasionally I’d have half a bag of microwave low-fat popcorn or some baked chips with salsa.

This year, I felt the craving for wine and nuts, but I substituted my healthy snacks instead. It worked! By the time I got to March Madness, I automatically poured my lime concoction, which I enjoyed. I only gained a couple pounds, which I quickly lost as I increased my activity during the summer.

Remember: habits ARE hard to break, but you CAN do it. The key is to maintain your fitness habits while sticking with your alternative. The new pattern must be:
1. Nutritious and low in calories
2. Just as satisfying as the unhealthy habit

If an obsessed basketball fan like me can do it, so can you!

Dr. Coates is the author of “Thin from Within: Your Personality Guide to Weight Loss,” a unique personalized weight loss analysis powered by MindFrames, the world’s most accurate brain-based personality test. It’s available on Initforlife.com’s Weight Loss Central. GHF Members receive the Thin from Within report FREE of charge (a $14.95 value)!

By Dennis E. Coates, Ph.D

Don’t Hibernate! Some Ideas for Family Winter Outdoor Fun

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This winter season don’t let your family hibernate inside. Why not
put all that fresh snow to good use? Bundle everyone up and participate in some
fun activities the whole family will enjoy.

There are all kinds of ways for kids and parents to enjoy the outdoors
together in the winter. Along with the typical winter sports, there are also
games and creative projects that children really enjoy — and the exercise is
good for them too.

Here are some ideas from the experts at Wham-O to help get kids off the couch
and outside for interactive snow play this winter:

* Head for the sledding hill. Now with so many sledding options, the whole
family will have a blast whooshing down snow-covered hills. In fact, kids and
parents can ride together on the huge, double-walled Turbosaucer Snow Saucer. Or
cause a storm of excitement with the 43 inch SnowBoogie Thunder, a super-light,
shock absorbing foam sled with an ultra-fast SpeedSlick bottom, sure to produce
thunderous applause and crowd-pleasing cheers all winter long.

* Don’t leave the little tots in the “snow” dust. A Baby Sled is a
great way for parents to safely introduce their young toddlers to sledding,
while smaller sleds, such as the Sledz Racer Jr. and the Snowboogie Racer Jr.,
let younger kids hit the slopes by featuring lightweight foam designs to absorb
shocks and a Speedslick bottom for maximum fun.

* Build a cutting-edge snowman with a Snowman Kit. Kids can let their
imaginations run wild as they build a snowman sporting a Mohawk, earring, nose
rings and sunglasses. The Snowman Kit, which contains weather-tough plastic
components, also comes in a traditional version with a black top hat and scarf,
for a more classic-looking snowman.

* Build a classic snow fort — all you’ll need is snow. Create a big mound
and pack it down by stepping, jumping and even rolling on it. Once a solid,
round pile has been created, make a doorway and begin tunneling into the mound.
Continue to shovel snow out of the center and pack it on top. Once inside, use a
smaller shovel to make a space inside. You can cover the floor with a straw mat
and poke holes through the ceiling and sides to make skylights and windows. Snow
fort walls should be at least one foot thick.

For more information about WHAM-O’s outdoor products visit www.wham-o.com.

Courtesy of ARA Content

Get the most out of your abdominal workout

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There are so many people looking for the secrets to great abs. You see all the hype on TV infomercials. Companies peddling all types of equipment that will help you build rock hard abs and a miraculous mid section. Without spending tons of money or any money at all, I’ll discuss a simple and effective way of building great looking abs. It can be done at home or at your gym.

Now we all want defined, toned abdominal muscles. Mostly to look great. A lot of men strive for a 6 pack or close to it, while most women’s goal is for a tight toned mid section. Let me stress that besides the cosmetic reasons for having great looking adominals, having a firm and toned mid section has many other benefits. You’ll ease any extra stress a belly or extra weight puts on your back, improve your posture, increase your stamina and endurance because you are not carrying any extra weight and improve your self esteem. You’ll feel even better about yourself and what you have accomplished. Anyway, this is pretty basic knowledge, but it is good to reflect on why you want to have solid great looking abs.

To develop solid abs, you need to shed some excess body fat. This is accomplished by eating properly and consuming less calories each day than your body burns.

Secondly, your abdominals must be trained in accordance with proper resistance training. I’ll discuss Ab Crunches as an effective exercise to build your abs.

Ab crunches can be performed anywhere:

Starting Position:
Place your hands crossed on your chest and lie flat on the floor with your knees bent. By bending your knees you’re providing your lower back with support. You can also place your hands behind your head if you prefer, but this position often leads to poor posture and unnecessary strain on your neck. In other words, you also end up cheating by lifting yourself using your arms and neck rather than your abs.

Performing the Exercise:
Slowly raise yourself using your abs, with your lower back always pressed against the floor. Raising your lower back will put unnecessary stress on your back. There are many exercises specifically for your lower back and remember, the abdominals create the exercise. Following the same method, slowly lower yourself.

Sets:
Try 4 sets of 24 with a short rest in between. The great thing about abs is that they can be exercised every second day or on consecutive days depending on your time and workout schedule.

Variation:
Try the same procedure by raising your legs or when you want to work on your obliques. Most people forget about working the oblique muscles (your side stomach muscles). Lie on the floor the same way as for regular crunches and cross your legs over to begin the exercise. If this feels uncomfortable or difficult, you may want to try the exercise standing up.With a reasonable weight in one hand, slowly lower one side and then return to the starting position. Repeat the procedure on your other side.

These are just a few of the many ab exercises that you can perform almost anywhere.

Five common weight loss mistakes

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Not changing your calorie plan as you lose weight. The fallacy of the “1200 calorie diet” plans and the like.

Most people fix their calorie intake to a given number and expect to lose weight at the same constant rate over a period of weeks. Hence, dieters look for 1000 calorie or 1800 calorie diet plans on the internet. The fixed calorie diet plans don’t work. If you burn 3000 calories a day at the start of a diet, after a week or two of losing some weight, you are no longer burning 3000 calories. Now you might be burning 2800 calories. If you fix your calorie intake in the face of a decreasing calorie expenditure, your weight loss will slow down more and more as you lose weight.

If you want to lose weight at a constant rate, you must repeatedly:

* decrease your calorie intake to accommodate the calorie expenditure drop
* increase your calorie output by exercising more
* do both

I would like to note that you must set realistic slow weight loss goals. If you go for fast weight loss you would not be able to sustain it for a long period unless you go extreme in the calorie reduction and exercise a lot. For people who have to lose more than 20 pounds (10kgs), the goal should be a loss of no more than 2 pounds or 1 kg per week. People who need to lose just a bit of weight should go for weight loss of 1 pound or half a kilogram per week.

Why does my calorie expenditure drop as I lose weight? The most important factors are:

* You weigh less. A smaller body burns less calories both at rest and while active
* You may involuntarily burn fewer calories. Dieters often lack energy and move less
* Calorie restriction suppresses the metabolic rate
* You have less body fat, which may further suppress your metabolic rate

These major factors contribute to an ever-decreasing energy expenditure as one loses weight. The more a dieter cuts calories, the bigger the calorie expenditure drop. The leaner the dieter, the greater the calorie expenditure drop.

Now you must understand that if you want to succeed in losing weight, you have to make changes in your nutrition plan. I recommend burning more calories, because being more active facilitates smaller calorie restriction and milder calorie expenditure drop.

It is very difficult to estimate the rate of the metabolic drop. Here is the general rule: the bigger you are, the smaller the rate of the metabolic drop. The more weight you lose, the more you have to cut calories or increase exercise. If you are overweight you might need to cut just 10 more calories for every lost pound, while if you are lean you might have to cut 60 calories for every pound lost. I picked these numbers just as an example.

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The true affects of Caffeine on our bodies

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Caffeine is found in everything from face creams to coffee. But its effects aren’t yet fully known, reports Joanna Bounds.

We’re a nation of drug users. We take our first hit in the morning and many of us continue throughout our working day.

Addicts say they can’t function without their daily dose of caffeine. Globally, we consume 120,000 tonnes of the stuff each year, making it the most widely-consumed psychoactive substance in the world. And most of our caffeine intake comes in the form of a cup of coffee or can of cola.

And while caffeine consumption is deeply-entrenched in society, the “good” versus “bad” debate has been going on for centuries. This may be because caffeine has the same pharmacological effects on the body as many substances deemed harmful – although that doesn’t stop nine out of 10 people throughout the world using it regularly, say Alan Weinberg and Bonnie Bealer, authors of The World Of Caffeine (Routledge). high times There are many ways of ingesting our drug of choice. Besides coffee, tea and chocolate we can get our kicks from “energy” drinks and over-the-counter medicines. In the US there are caffeine tablets, caffeinated waters, and even lickable caffeine-infused lipsticks from US cosmetics company Hard Candy. Yet the effects of caffeine still aren’t fully understood.

“Caffeine’s effects on the body are complex,” says John Miners, professor in clinical pharmacology at the Flinders University of South Australia. “It affects the nervous system, the brain, the bodily organs, respiratory system and metabolic activity. But there’s still a fair amount of work left to be done on caffeine.” What is known for sure is that caffeine causes the body to release adrenaline, resulting in the “fight or flight” response, which enabled our hairy ancestors to run from sabre-tooth tigers. And, of course, gives you that morning buzz.

But, in the case of caffeine toxicity, it’s also been proven that it can be a killer. High doses of caffeine have resulted in roughly 20 deaths in Australia. The last fatality occurred a few years ago, when a 25-year-old woman collapsed in a bar after drinking a guarana-based tonic (which has since been taken off the shelves). Because the woman had a heart condition, she was careful to keep her caffeine intake low, yet the drink’s packaging did not indicate its high caffeine content.

“Some caffeine-based drinks are called “smart”, “happy” or “energy” drinks,” says Rebecca Smith, food policy officer for the Australian Consumers Association (ACA). “Others are marketed as a thirst quencher and are not the best way to rehydrate after exercise as caffeine inhibits the absorption of water.” The proliferation of such drinks has led to the Australia New Zealand Food Standards Ministerial Council forming a policy stating that caffeine cannot be added to any other products besides cola and energy drinks and those that do contain caffeine must be labelled clearly.

“There is no doubt that the concentration of caffeine in soft drinks and energy drinks has a marked pharmacological effect, which people need to be aware of,” says Professor Miners. “People monitor the amount of caffeine they drink but are unaware of the concentration of caffeine in other products. Energy drinks are the main area of concern.”

Even though death by coffee isn’t a concern for most of us, kick-starting the day with a large latte can lead to a caffeine addiction.

“Caffeine has the same sort of mechanism as cocaine or heroin, but
obviously with much less effect. This is part of the reason why people become
addicted to it,” says naturopath Ilana Lamont.

If you’re trying to kick the habit she advises weaning yourself off caffeine, rather than going cold turkey, and says withdrawal symptoms can include headaches, fatigue and depression. And it doesn’t take long for withdrawal symptoms to kick in.
“A lot of people get tired and depressed when they are coming down from the effects of caffeine,” says Lamont. “And that can be as soon a couple of hours after they’ve drunk their last coffee. Which is when they reach for the next cup. So it’s a vicious cycle.”
addicted to mug And be aware, says Professor Miners, that caffeine ffects people differently.

“In terms of effects on the body, and the rate at which it is eliminated, individuals handle caffeine in different ways,” he says.

“It’s influenced by factors such as age (children eliminate caffeine more quickly) and whether you smoke or not. Smokers eliminate caffeine at twice the rate of non-smokers. That’s why some people get heart palpitations and others don’t, and why it keeps some people awake but not others.”

And caffeine-induced insomnia isn’t urprising when you think that, if you drink a large cup of coffee at 3pm, 50 per cent of the caffeine will still be in your body six hours later. The reason it keeps you awake, says Lamont, is because the caffeine is stimulating your brain at a period of time when it’s not meant to be active.

Some people should avoid caffeine more than others. Pregnant women are especially at risk, as revealed by a study by Aarhus University Hospital in Denmark earlier this year. It showed that women who drink more than eight cups of coffee a day triple their risk of having a stillborn baby compared with non-coffee drinkers. A report in the Lancet Medical Journal also revealed that women who drink more than one cup of coffee a day are half as likely to conceive as those who drink less than a cup a day, as caffeine stimulates the production of chemicals in the body that slow conception.

user friendly But it’s not all bad news – caffeine does have ome positive effects too. Researchers at the University of Queensland have discovered that giving prematurely-born babies minute amounts of caffeine, rather than the drugs that are currently used, is a safer option when it comes to treating breathing problems.

Caffeine is also useful when it comes to the morning-after. A hangover equals a headache because alcohol enlarges the blood vessels in your brain. Caffeine does the opposite and constricts blood vessels, hence its use in over-the-counter painkillers.

It’s been proven that drinking a cup of coffee before exercising enables you to work out for almost a third longer. Plus, researchers at the Australian Institute of Sport have discovered that caffeine triggers muscles to start using fat as an energy source instead of carbohydrates.

So, is caffeine good? Or is caffeine bad? The solution to the onundrum, says Lamont, is to carefully monitor how much you’re putting into your body.

“Keep a log of how much chocolate, ola, coffee and tea you’re having each day,” she says. “Have a couple of cups of coffee a day, but not eight or nine, and drink lots of water to counteract its diuretic effect. Keep your intake to a minimum and you won’t be doing your body as much harm.”

beauty buzz As well as putting affeine into your body, the latest innovation is rubbing it into your skin. Facial toners, cellulite creams and body-contouring products now often contain caffeine, with companies claiming that it helps to firm and tighten.

French cosmetics company Clarins uses caffeine in some of its products, including face creams such as Contouring Facial Lift, and Shiseido’s celebrated anti-cellulite Body Creator also contains caffeine. The Fuji Spinning Company in Japan has even manufactured caffeine-infused underwear which, it claims, helps activate fat-dissolving enzymes.

Beauty insiders claim that caffeine-based creams work as diuretics, draining fatty cells of fluid resulting in firmer skin. But health professionals are dubious about the beauty benefits of the drug.

“It’s difficult to see the reason for including caffeine in beauty products,” says Professor John Miners.

And naturopath Ilana Lamont thinks it may just be another in a long ine of wonder compounds touted by cosmetics companies. “I can see no viable way that caffeine does anything,” she says. “I think it’s little more than the latest trend in the beauty world.”

How Effective are Your Nutritional Supplements?

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Excessive weight gain is a big problem in America. According to the National Health and Nutrition Examination Survey, a publication of the Centers for Disease Control and Prevention, nearly two thirds of U.S. adults are overweight or obese. Most people want to do something about it, but don’t always make good decisions.

This year alone, fifty million people will go on some of form of weight-loss program, spending some $33 billion on weight loss products and services that are fad diets, unsafe or ineffective nutritional supplements. Countless others who have tried to lose weight and failed will give up altogether.

“What people need to realize is that there is no magic bullet when it comes to losing weight and keeping it off,” says Jeff Zwiefel, vice president of the Nutritional Products Division of Life Time Fitness, a national health, fitness, and nutrition company. “For many people, losing weight can feel like a daunting task. It takes a balanced approach that includes education, exercise and good nutrition, coupled with effective weight-loss supplementation.”

A good beginning point is to gain a better understanding of the mechanisms of weight gain. Do you ever wonder why some people can eat all the time and never gain weight while others seem to put on pounds at every sitting? “It’s all about metabolism,” says Zwiefel.

Simply stated, your metabolism is the way your body burns up all of the calories from the food that you eat and regulates energy. The speed at which your body burns up calories is called your metabolic rate. The faster your metabolism, the more calories you’ll burn, and the less likely that you’ll be overweight. “A small percentage of people naturally have a better metabolism than others, but for the most part, an individual’s metabolism is determined by their lifestyle”, says Zwiefel. So what can you do to place yourself in a better position to manage your weight?

Diet represents one of the primary ways to shed those unwanted pounds and keep them off. Although it might sound easy on paper to simply put less food in your mouth, the reality is that reducing calorie intake is a significant problem for most of us. It is more complex than just calories in and calories out. Factors such as stress and diet will dramatically impact how our bodies process the calories we consume. That’s why Life Time Fitness recommends you not only change what you eat, but your eating and lifestyle habits.

Instead of eating three meals a day — breakfast, lunch and dinner — eat five nutritionally balanced meals and two snacks per day. Spreading your food intake over the day is the best way keep your energy levels up and to burn calories for energy versus storing them.

You should also reduce the consumption of simple and refined carbohydrates that offer little nutritional value. Concentrate on eating foods that are high in fiber to reduce appetite and help reduce the risk of cancer. Look for good sources of protein throughout the day such as lean meats, fish, eggs, low fat dairy products, beans and nuts. Complex carbohydrates such as whole wheat bread, wild rice, whole-wheat pasta, multigrain cereal and potatoes are great ways to boost your energy level throughout the day. Eat 4-5 servings of fruits and vegetables; take a multivitamin with antioxidants each day to ensure you are getting the nutrients your body requires throughout the day.

Because our busy lifestyles can interfere with upholding the ideal dietary plan, proper supplementation can help fill in the gaps. However, there are dozens of supplements on the market today offering big promises. How do you know which brand is best for you?

“If a product promises, ‘effortless,’ weight loss, it doesn’t have your long-term health and wellness in mind,” says Dr. Bill Wheeler, Ph.D. and R.D., a former staff nutritionist to the President of the United States and independent consultant for Life Time Fitness. “Supplements need to be worked into your overall plan.”

Life Time Fitness’ LeanSource weight loss supplement is a patent-pending blend of four active ingredients shown in recent studies to help naturally speed up metabolism, burn body fat, and curb sugar cravings without the use of harmful stimulants. Unlike many other supplements on the market today that hype unbelievable before and after testimonials, LeanSource is based on real science and a proven safe and effective formulation. All Life Time Fitness nutritional products are regularly tested in independent lab settings to assure consumers they really contain what’s on the label.

Now available at Target, RiteAid, Kroeger, Kmart and Meijer stores, as well as Life Time Fitness locations nationwide and via www.lifetimefitness.com, LeanSource products are conveniently available in a gel cap form, bars, and ready-to-drink shakes in multiple flavors.

Good diet and the use of beneficial supplements are just part of the equation. Regular and balanced exercise is also a critical part of the process. “Just going to the gym once in a while isn’t going to cut it. You need to make a commitment, and stick with it,” says Zweifel.

Life Time Fitness recommends that people who are serious about shedding the pounds and keeping them off participate in aerobic training exercise regimens a minimum of three times per week for at least 30 minutes at a time. Aerobic exercises include brisk walking, biking, jogging, swimming, aerobic classes and dancing. Dieters are also urged to take part in resistance training exercises, such as weight lifting, at least twice a week for a minimum of 30 minutes per session.

For more information about weight loss and exercise programs offered through Life Time Fitness, visit www.lifetimefitness.com.

Courtesy of ARA Content

The Proper Way to Stretch

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The general population should be performing slow, static stretches after exercising or for performing flexibility training. For these types of stretches, I would not recommend them to be performed “before” you workout or engage in physical activity as it may lead to injury and inadequate performance.

Flexibility is one of the most neglected aspects of fitness and should be practiced weekly. Two to three times would be a reasonable amount of sessions to solely concentrate on increasing the range of motion at all your joints. This will help you perform daily activities better, exercise and play sports better, decrease your chance of injury, relieve stress, and make you feel better. You should perform stretches on every muscle group (shoulders, chest, arms, stomach, back, lower back, hip flexors, quadriceps, hamstrings, calves) twice each muscle for thirty seconds. Always warm up for at least five minutes on the treadmill or walk a couple of blocks before performing flexibility training.

After you workout, the muscles that you have used for the particular activity are tight, tensed and shortened and need to be returned to their normal resting length. This will also decrease muscle fatigue and soreness. When performing activities like running, jogging, using the stairmaster, etc., you should not stop abruptly and start stretching. You should gradually lower your intensity and start to cool down. Stretches should be performed for all muscles involved in the particular exercise or activity for about twenty to thirty seconds while holding the stretch with tension but not pain. This should be performed for a minimum or one time per muscle. Twice would be great, but we are pressed for time in most cases.

How Flexible Are You?

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It was a beautiful spring morning when Jill, an acquaintance of mine, woke up feeling great. “Wow”, she thought, “I’m going to start my new exercise program today. I’ll run five miles and I’ll feel awesome.”

Of course it had been about a year since her last attempt at a five miler, but she felt like she was still in decent shape, so out she went.

Fast forward to the next morning: she woke up and just getting out of bed was a chore. She swung her lethargic legs out from under the sheets, her ankles and knees felt like some one has taken a baseball bat to them. Attempting to go down the stairs to the kitchen for coffee was somehow reminiscent of her great Aunt Irma in her 95th year. What had happened to Jill?

It was a beautiful spring morning when Jill, an acquaintance of mine, woke up feeling great. “Wow”, she thought, “I’m going to start my new exercise program today. I’ll run five miles and I’ll feel awesome.”

Of course it had been about a year since her last attempt at a five miler, but she felt like she was still in decent shape, so out she went.

Fast forward to the next morning: she woke up and just getting out of bed was a chore. She swung her lethargic legs out from under the sheets, her ankles and knees felt like some one has taken a baseball bat to them. Attempting to go down the stairs to the kitchen for coffee was somehow reminiscent of her great Aunt Irma in her 95th year. What had happened to Jill?

What will increased flexibility do for you?

1. Stretching increases physical efficiency and performance.
2. It also decreases the susceptibility of injury.
3. Being flexible helps increase blood flow to the joint structures, and improves circulation.
4. It decreases the risk of low back problems since flexibility of the lumbar and pelvic areas reduces stress on the lower spine.
It was a beautiful spring morning when Jill, an acquaintance of mine, woke up feeling great. “Wow”, she thought, “I’m going to start my new exercise program today. I’ll run five miles and I’ll feel awesome.”

Of course it had been about a year since her last attempt at a five miler, but she felt like she was still in decent shape, so out she went.

Fast forward to the next morning: she woke up and just getting out of bed was a chore. She swung her lethargic legs out from under the sheets, her ankles and knees felt like some one has taken a baseball bat to them. Attempting to go down the stairs to the kitchen for coffee was somehow reminiscent of her great Aunt Irma in her 95th year. What had happened to Jill?

It was a beautiful spring morning when Jill, an acquaintance of mine, woke up feeling great. “Wow”, she thought, “I’m going to start my new exercise program today. I’ll run five miles and I’ll feel awesome.”

Of course it had been about a year since her last attempt at a five miler, but she felt like she was still in decent shape, so out she went.

Fast forward to the next morning: she woke up and just getting out of bed was a chore. She swung her lethargic legs out from under the sheets, her ankles and knees felt like some one has taken a baseball bat to them. Attempting to go down the stairs to the kitchen for coffee was somehow reminiscent of her great Aunt Irma in her 95th year. What had happened to Jill?

What will increased flexibility do for you?

1. Stretching increases physical efficiency and performance.
2. It also decreases the susceptibility of injury.
3. Being flexible helps increase blood flow to the joint structures, and improves circulation.
4. It decreases the risk of low back problems since flexibility of the lumbar and pelvic areas reduces stress on the lower spine.
5. Flexibility improves posture and muscle balance.
6. By being flexible you enhance nerve/muscle impulse coordination and velocity.
7. Stretching improves and increases the joint lubrication fluid.
8. It also reduces stress.
9. Finally, stretching makes exercising more enjoyable and increases the sense of well being.
Remember that stretching isn’t an “optional” thing to do when you have time for it. Either you do it now while you still can or you end up paying in the long run.

——————————————————————————–

Copyright Lisa Leonard of Body Trends — used with permission of the author.

Lisa Leonard has been actively involved in the fitness profession since 1986 in the U.S. and the Mediterranean. She has certifications as a fitness instructor and personal trainer from the American and Fitness Association of America and the American Council of Exercise. Her key interests include outdoor cardiovascular training, strength building, skiing, running, mountain biking, free weights, and bodybuilding.

fact from fiction. 5. Flexibility improves posture and muscle balance.
6. By being flexible you enhance nerve/muscle impulse coordination and velocity.
7. Stretching improves and increases the joint lubrication fluid.
8. It also reduces stress.
9. Finally, stretching makes exercising more enjoyable and increases the sense of well being.
Remember that stretching isn’t an “optional” thing to do when you have time for it. Either you do it now while you still can or you end up paying in the long run.

——————————————————————————–

Copyright Lisa Leonard of Body Trends — used with permission of the author.

Lisa Leonard has been actively involved in the fitness profession since 1986 in the U.S. and the Mediterranean. She has certifications as a fitness instructor and personal trainer from the American and Fitness Association of America and the American Council of Exercise. Her key interests include outdoor cardiovascular training, strength building, skiing, running, mountain biking, free weights, and bodybuilding.

Lower Body Stretches

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Stretching is an important part of any workout routine. It helps increase your flexibility and reduce your chances of injury.

You should stretch both before and after your workout and make sure your muscles are warm (i.e., stretch after you warm up). Following are some common stretches for your lower body including your quads, hamstrings, glutes, calves and hips.

Do each stretch at least once and hold for at least 15 seconds (more if you have time!). Each stretch should feel good. If you feel any pain, ease up and go slower.

Hip flexor stretch

Hip flexor stretch

Hip Stretch

Cross left foot over right knee. Clasp hands behind right thigh and gently pull the leg in towards you, keeping upper body relaxed. Switch Legs.

Hamstring stretch

Hamstring stretch

Hamstrings

Lie on floor with knees bent. Straighten one leg and slowly pull it towards you, clasping the thigh, calf or ankle. Keep knee slightly bent. Switch legs.

Inner thigh stretch

Inner thigh stretch

Inner Thighs

Sit on floor with feet pressed together. Keeping abs in, lean forward until you feel a gentle stretch in your inner thighs.

hip_flexor_stretch

Hip flexor stretch

Another hip stretch

In lunge position, rest back knee on the floor, with front knee at 90 degree angle, abs in. Gently press forward until you feel a stretch in the front of the leg/hip. Switch legs.

Hamstring stretch

Hamstring stretch

Hamstrings

From above lunge position, slowly move backward until leg is slightly bent. Bend forward at the hip, keeping back flat until you feel gentle pull in the back of the leg. Switch legs

90 90 hip stretch

90 90 hip stretch

90-90 hip stretch

Sit on the floor with both legs bent at 90 degree angles. Slowly lean forward until you feel a gentle stretch in your hips. Switch legs.

Hip flexor stretch

Hip flexor stretch

Hip Flexors

From above position, straighten one leg and pull the other knee into your chest until you feel a stretch in your hip. Switch legs.

Spinal twist

Spinal twist

Spinal Twist

Lying on the floor, place right foot on the left knee. Using your left hand, gently pull your right knee towards the floor, twisting your spine and keeping left arm straight out, hips and shoulders on the floor. Switch sides

Lower back stretch

Lower back stretch

Lower back/hips

Lying on the floor, pull your knees into your chest and clasp your hands under your knees. Gently press your hips to the floor.

Calf stretch

Calf stretch

Calf Stretch

On hands and knees, straighten your legs, but keep them slightly bent. Gently press one or both feet towards the floor, keeping back flat and abs in.

Quadricep stretch

Quadricep stretch

Quadriceps

Lie down on your side using elbow for balance. Using other arm, slowly pull your foot towards your glutes, keeping both knees together and bent knee pointing down. Switch legs.

A healthy immune system depends directly on what you eat

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How can our family boost our immune systems?

Immunity eating for resistance is the key to a strong and healthy immune system.

Our bodies are constantly bombarded with bacteria, viruses and other organisms.

The immune system is the one defense we have against this attack.

Your ability to maintain a healthy immune system depends directly on what you eat. In parts of the world where healthy, nutritious foods are in short supply, people frequently have weak immune systems, and are more prone to developing infections.

In people with serious illnesses such as cancer, who often have trouble eating well, immunity can take a downturn. Having a low level of even a single nutrient may cause the immune system to pay the price. Eat foods high in vitamin B-6 to quickly help you regain strength. Eating more of certain foods, and less of others can boost the body’s ability to fight most illnesses, from colds to cancer.

The immune system is capable of making more than 100 billion types of antibodies so it can recognize and attack just about anything it comes into contact with. It has a long memory. If that same germ comes back months or decades later, the appropriate antibodies will go into action.

The most powerful protection you can give your immune system is to eat a well- balanced diet containing a variety of fruits, vegetables, whole grains, seeds, nuts, and seafood. These foods are high in nutrients that can help keep your immune system healthy.

Some of these nutrients are antioxidants, which may help give the immune system an added boost. Foods for boosting your immunity are those that contain beta-carotene, a plant pigment found in foods such as spinach and winter squash. 15 to 30 milligrams daily, or two carrots, can have a significant impact on immunity . There are many more sources of beta-carotene. Add vitamins C, E and reduce fat to raise your immunity. People who cut back on fat in their diets have a rapid increase in natural killer cell activity which is a sign of immune system strength. Eat fewer processed foods, and bring your fat levels into the safety zone