Archive for November, 2009

Forward and Lateral Raises on BOSU Ball

This is the third exercise of a series of BOSU Ball exercises I am going to give you. This exercise focuses on your shoulder muscles, however, performing the exercise while standing on the BOSU Ball strengthens your stabilization muscles: abdominals, glutes, quads, hamstrings, and calves, as well.

Step 1: Place one foot in the middle of the BOSU Ball, platform side. Standing on one leg holding dumbbells in your hands with a closed, neutral grip, thumbs should be towards the ceiling and palms facing outwards.

Step 2: Knee slightly bent (soft) not locked out into extension. Contract your abdominal and core muscles to stabilize your torso, pull your shoulders down and back with chest out. Align your head with your spine and maintain this position throughout the exercise.

Step 3: Upward Phase: Exhale and slowly raise the dumbbells up and out to your sides. Your elbows and upper arms should rise together. Continue to raise your arms / dumbbells until your arms are level with your shoulders and parallel to the floor. Your opposite leg should be slightly out to the side and behind the plane of your body. Keep your leg straight to help stabilize your balance.

Step 4: Downward Phase: Inhale and gently lower the dumbbells back towards your starting position keeping your elbows slightly extended and holding the same neutral grip position. Maintain your foot, torso, shoulder, and wrist position while lowering the dumbbells back to your side.

Forward raises:

Step 1: Place the opposite foot in the middle of the BOSU Ball, platform side. Standing on one leg holding dumbbells in your hands with a closed neutral grip, thumbs should be towards the ceiling and palms facing each other.

Step 2: Knee slightly bent (soft) not locked out into extension. Contract your abdominal and core muscles to stabilize your torso, pull your shoulders down and back with chest out. Align your head with your spine and maintain this position throughout the exercise.

Step 3: Upward Phase: Exhale and slowly raise the dumbbells up in front of you. Your elbows and upper arms should rise together. Continue to raise your arms / dumbbells until your arms are level with your shoulders and parallel to the floor. Your opposite leg should be slightly out to the side and behind the plane of your body. Keep your leg straight to help stabilize your balance.

Step 4: Downward Phase: Inhale and gently lower the dumbbells back towards your starting position keeping your elbows slightly extended and holding the same neutral grip position. Maintain your foot, torso, shoulder, and wrist position while lowering the dumbbells back to your side.

November 30, 2009 at 2:46 pm Leave a comment

Creamy Purple Sweet Potato

Nutrition Facts:

Makes 2 servings
• Calories 332,
• Fat (g) 19, saturated Fat (g) 7, cholesterol (mg) 17,
Click here to read more in LiveLiving Christian Health and Wellness eMagazine, page 21.

November 25, 2009 at 6:41 am Leave a comment

Single leg straight leg dead-lift on BOSU ball

Dead lifts are an amazing exercise that train multiple muscles, the lower back, glutes, and hamstrings. It also mimics a movement we do all day long – bending over to pick up things. Dead lifts require you to have perfect form in order to protect your back. Therefore, do not attempt this exercise on a Bosu ball until you have mastered it on level ground. Once mastered on the ground then progress to both feet on Bosu ball to perform this exercise and finally to single leg deadlifts on the Bosu ball.

How to perform the dead lift on the Bosu ball:

Step 1: Stand with both feet on the Bosu ball as far apart as the Bosu ball will allow striving to get approximately hip – distance apart and hold dumbbells (5-10 lbs) in front of your thighs.

Step 2: Keeping the shoulders back, abs in and the back straight, tip forward from the hips and lower the weights towards the floor, sliding the weights down the front of your thighs.

Step 3: Lower the weights down as far as your flexibility will allow. Keep your knees soft (slightly bent). Not locked out into knee extension. You should feel a stretch in the back of your legs (hamstrings).

Step 4: Push into your heels to rise back up to the starting position. Remember to keep your abdominal contracted to stabilize your low back. Do 10 – 15 reps for 1-3 sets.

Advanced option:

Instead of standing on Bosu Ball with both feet, place one foot in the middle of the apparatus. As you lower the weights towards the floor keep the free leg straight coming up to a position that is parallel to the floor forming a “T” with your body.

Warning: If you have any back problems or feel any abnormal pain in the lower back, skip this exercise and work on strengthening your lower back before trying to perform this exercise again.

Guidelines:

• Do NOT round your shoulders forward, keep your chest out and back flat, looking up as you lower down.
• Do Not Bend your knees as you lower down, (keep them soft), this is not a squat. The move and motion is through your hips. Knees should stay at the same angle throughout the movement.
• Weights will be much lighter when the exercise is performed on a Bosu ball versus the floor.

November 23, 2009 at 12:05 pm Leave a comment

How to Stay on Your Weight Loss Program

Having trouble staying on your weight loss program? Try starting your day with exercise. It has been suggested that most of us who are willing to exercise in the morning will likely stick to our exercise program. The American College of Sports Medicine recommends 150-120 minutes per week of moderate-intensity physical activity for anyone starting a new exercise program and more than 250 minutes to maintain your ideal weight and prevent weight gain.

November 20, 2009 at 3:26 pm Leave a comment

Cultivate the Presence of God

To help us come into this understanding we will need to exercise ourselves spiritually. Just as we exercise our bodies to become physically fit, we also must exercise our minds and our souls to become spiritually fit. Read more of 3 Ways to Restore Balance and Experience Healing in the Living Balanced issue of LiveLiving Christian Health and Wellness eMagazine, page 11.

November 18, 2009 at 5:59 pm Leave a comment

Squats on BOSU Ball!

For the next few weeks I am going to develop an exercise program for you with all exercises using the BOSU ball. It is my goal to show you how a total body workout can be done on the BOSU ball! Exercises incorporating the BOSU ball allow you to do an entire workout for each body part while developing a strong core musculature and creating constant tension on stabilizing muscles for balance.

The best place to start or build your foundation is with the squat. You can use the platform side or the ball side of the BOSU for squats.

How to perform the exercise:

Begin by placing both feet on the bubble side of the ball (or bubble side down) with feet as far apart as possible. Shoulder width is desirable but may not be achieved due to the surface area of the ball.

Once your feet are set, descend slowly down until your thighs are at least parallel with the ground. Hold for 2 seconds, and then push back upward in a controlled motion.

Begin with 3 sets of 10 reps with no weights; if it is easy add dumbbells to make it challenging.

WARNING: If this is your first time using the BOSU ball, I recommend you try and balance on it in order to get used to it, and prevent falling off during the actual exercises. Also, when you perform the squat you may notice uncontrollable movement of the legs your first time doing the exercise. This is your nervous system relaying messages, new neural pathways, from the joint to the brain to let your body know where it is in space and what muscles need to contract for stabilization. This uncontrollable movement will diminish the more you train on the BOSU ball and practice each exercise.

Next week: Single leg straight leg deadlift on BOSU ball.

November 16, 2009 at 4:01 pm Leave a comment

What Are You Wearing?

LL90757

Clothe yourselves with the Lord Jesus Christ, and do not think about how to gratify the desires of the sinful nature. Romans 13:14

I watched my son shift into his playful character after he put on his superhero costume. We went to the movies and though it may have seemed unusual for him to wear such attire, my husband and I figured we would let our kid be a kid. It stirred plenty of attention. Other parents just smiled as if they had experienced the same before and some expressed how cute he looked. Management at the movie theatre even made up an award for him: Best Costume of the Day.

When we returned home it was nearing bedtime; he had to go to school the next day. After his shower, he wanted to put the costume back on for bed and even asked to wear it to school. We finally had to say no, explaining that there are certain times when a particular type of clothing just isn’t appropriate for the time of day. “We wear pajamas at night and regular clothes during the day,” I explained.

So often we deal with stressful situations or circumstances that unfold contrary to our expectations by becoming emotional or perhaps even going in a reactive to mode in our own strength to try to fix whatever is seemingly failing or falling apart. Many times our way of thinking and our actions do not line up with the word of God. Those old ways that once clothed us are not necessarily what will bring us into a new life in Jesus.

Isn’t it time for us to change our clothing as believers? We are to “live as children of light” (Ephesians 5:8). Putting aside our old ways as my son put aside his costume and embracing new ways.

You were taught, with regard to your former way of life, to put off your old self, which is being corrupted by its deceitful desires; to be made new in the attitude of your minds; and to put on the new self, created to be like God in true righteousness and holiness. (Ephesians 4:22-24)

November 13, 2009 at 7:20 pm Leave a comment

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