Archive for April, 2010

Work It Out Sweat It Out

“Do you really need to sweat in order for exercise to be effective? The answer to this question is”…Read the full article in LiveLiving Christian Health and Wellness eMagazine, p. 23.

April 30, 2010 at 10:25 pm Leave a comment

Avocado Spread


1 Large ripe Avocado
1 tbsp Salt (optional)
1 ½ tsp Cayenne Pepper
Read the full recipe in LiveLiving Christian Health and Wellness eMagazine, p. 20

April 28, 2010 at 10:36 am Leave a comment

Dolphin Stretch

This stretch is used to stretch multiple body parts including: shoulders, hamstrings, calves, and the arches in your feet. It is an useful stretch to do after your workout to help open up your back and loosen the muscles down the back of your legs and the bottom of your feet. If you find yourself with pain in the heel of your foot in the morning use this stretch to loosen things up before you begin your day!

Here’s how:

Step 1: Begin on the floor on your hands and knees. Your knees should be directly below your hips and your forearms should be directly below your shoulders pressing your palms together and your forearms into the floor.

Step 2: Come up onto your toes lifting your knees up and away from the floor. Start with your knees slightly bent and heels off of the floor. Lift your sitting bones up towards the ceiling.

Step 3: Continue to press your forearms into the floor pulling your shoulder blades forward away from your spine and up towards your tailbone. Let your head rest between our upper arms.

Step 4: If you are comfortable you can push your heels towards the ground and straighten your knees. If your upper back begins to become round instead of straight your should return to the bent knee position.

Step 5: Hold this position for 30 seconds working your way up to 1 minute. To lower release your knees back to the floor and exhale on your way down.

April 26, 2010 at 3:48 pm Leave a comment

Lazy, Fat, Ugly, B—-!

“I woke up this morning with this mantra in my head, “Failure, failure, failure.’ Every single step I took I heard, “ugly, lazy, worthless, failure.’ He had started early. Last night I had guacamole and a burrito for supper and ate too much of it….”Who do you think you are? You’re just a lazy, fat, ugly bitch who is a FAILURE!” Read more in LiveLiving Christian Health and Wellness eMagazine, page 17.

April 21, 2010 at 3:47 am Leave a comment

A Great Stretch after a Long Day

This is a stretch that can be done after your workouts to relax the entire body and give a gentle stretch to many body parts such as: hips, thighs, and ankles. It is also a great stretch to do at the end of a long work day to help relieve stress and fatigue, giving you a moment to calm your mind from racing thoughts of the events that occurred throughout the day or your long “to do” list. Do not perform this stretch if you are pregnant, or suffer from knee injuries.

How to:

Step 1: Kneel and sit on your feet with your heels pointing outward. Separate your knees about the width of your hips or shoulders.

Step 2: Place your forehead on the floor, swinging your arms forward.

Step 3: Resting your forehead on the floor, bring your arms around to your sides with your palms facing upward.

Tip: If you find it difficult to sit on your feet and have your forehead rest on the floor in comfort, try putting a thickly folded towel between the back of your thighs and calves to rest more comfortably.

April 19, 2010 at 1:49 am Leave a comment

Butterflies: Nature’s Inner Beauty

“Nowadays butterflies seem to be fewer in number. Though they rank only second to bees as beneficial pollinators of fruits and other crops, some butterfly populations have decreased to the point of extinction.”Read more in LiveLiving Christian Health and Wellness eMagazine, p14.

April 14, 2010 at 2:26 am Leave a comment

An Exercise That Tames Tummy Trouble


Do you frequently find yourself feeling bloated or irregular? If you do fall in this category and are looking for a way to ease your digestive troubles, exercise is a significant way to tame your tummy troubles! In addition to walking and a regular cardio routine, the half spinal twist can also be beneficial in restoring regularity to your digestive system. Half spinal twists temporarily put gentle pressure on the stomach and intestines, acting as a kind of massage to get things moving. They also increase blood flow to your bowels, helping them function well, too.

How to:

Sit with legs straight in front of you. Keeping your right leg on the floor, bend your right knee and center it in front of your body so the knee points straight ahead and your right foot is by your left hip. Keeping both sitting bones grounded and spine straight, bring left leg up and over right leg. Placing the sole of your left foot firmly on the floor on the outside of your right hip (left knee will be pointing up). To begin the twist, place left hand on the floor just behind the left hip. Bend your right elbow and bring the outside of your right arm, hand and fingers pointing up, against the outside of your left leg. Press your left leg and right arm together, lifting your spine and twisting your body for 5-15 breathes release and repeat on the other side.

Benefits:

• Stimulates the liver and kidneys with increased blood flow.
• Stretches the shoulders, hips, and neck
• Stimulates the digestive system
• Relieves menstrual discomfort, fatigue, sciatica, and backache

Contraindications and cautions :

• Back or spine injury: Perform this pose only with the supervision of an experienced teacher or health practitioner.

April 12, 2010 at 4:02 am Leave a comment

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