Archive for November, 2010

Target Your Legs, Butt, Back and Shoulders with One Exercise

Need an exercise that will hit multiple muscles with no equipment? During the holidays with time being short it can be beneficial to have an exercise that can work multiple muscles in minimal time. The Good Morning exercise will strengthen and tone your hamstings, butt (gluteus maximus), low back (erector spinae), shoulders (trapezius), and deltoids. Now that is an impact exercise!

Here’s how:

Step 1: Standing with your knees straight but unlocked, and your feet hip width apart.
Step 2: Raise your arms straight overhead. Palms of each hand should be facing each other and elbow locked out.
Step 3: Pick out an object to focus on in front of you (that is not moving) and slowly bend a your hips simultaneously lifting one leg behind you. With your leg lifted your leg, torso and arms should form a straight line. The leg on the ground should give you a figure “T”.
Step 4: Hold this position for 5-8 seconds and do 12-20 repetitions on each leg.

Key Points:

• Don’t let your arms drop out of a straight line.
• Keep your head up and eyes focused in front of you.
• Keep your standing knee soft and not locked out or fall into a bent knee.

*If you need more of a challenge do this exercise on the back / flat side of a Bosu ball!


November 29, 2010 at 11:34 am Leave a comment

Entering God’s Rest: A Journey through Cancer

Cancer is a journey that can lead to health and wellness if we continue to hope.

“I was not able to talk due to swelling. I saw the sad faces of my family and friends who came to visit me in the hospital. I was expecting tears or sadness to overwhelm me, but something very strange happened”…Read more about Entering God’s Rest: A Journey through Cancer by Ching Co in LiveLiving Christian Health and Wellness Magazine.

November 24, 2010 at 1:40 am Leave a comment

An Exercise that Combats Holiday Stress

With the holidays around the corner, most of your “To-Do Lists” get longer and longer with less time to accomplish each task. As we all know the holidays, despite how wonderful they are, can become a little stressful. We may tend to think that we do not have time to exercise because things are so hectic, but exercise is one of the best ways to combat stress. Stress can reek havoc on your healthy lifestyle, not to mention your immune system or waistline. For one way to fight the effects of stress on your body is make time for yourself. The following exercise only takes about 10 minutes and you will reap the rewards of it throughout your day.

Here’s how:

Step 1:Find an empty wall with a small area in the floor; get a small pillow to place under your head and a small cloth towel to lay across your eyes.

Step 2:Sit on the floor sideways with your shoulder, hips, and feet a few inches away from the wall. Roll towards your back with your feet swinging up the wall. You should be lying on your back, with your butt as close to the wall as possible and your legs lying on the wall. Your feet should be towards the ceiling. (If you can’t keep your legs straight then scoot your hips / butt back away from the wall just until you are able to maintain a straight leg position.)

Step 3:Place a small pillow or towel roll under your neck and lay a small towel across your eyes. Let your arms lie by your side just wider than your shoulders and palms up facing the ceiling.

Step 4:Do 1 to 2 minutes of slow controlled breathing: Deep long inhalation, hold 2-3 seconds then long exhalation. After 1-2 minutes of this type of breathing, resume normal slow controlled breathing. Let the floor support your body and be conscious of any muscles that feel tense making a conscious effort to relax them.

Step 5:After about 10 minutes of this position, bend your knees towards your chest and roll up to a sitting position. Hold sitting position for about 2 minutes before resuming your normal activities. If you get up to fast you may feel dizzy.

Caution:You should not do this pose if you are pregnant or menstruating or if you have a hiatal hernia, heart problems, or glaucoma.

November 22, 2010 at 1:13 am Leave a comment

Staying Motivated

When I went home, I really got to thinking about “falling off the band wagon” .  How do we fall off the band wagon? Sometimes life over takes us. Sometimes we lack the discipline to consistently exercise. Sometimes we become distracted. Sometimes we don’t see the results we desire, so we quit.  Whatever the answer, we know that unless exercise is a part of our lifestyle like brushing our teeth, we will continually fall off the band wagon.Read more of this blog by Etta Malcolm at Embodied Spirituality.

November 19, 2010 at 12:29 pm Leave a comment

How to Enjoy Sextillions of Stars

The hills and mountains around the Apollo 15 landing site.
Image credit: NASA/Apollo 15 crew.

“During the Apollo 15 mission to the Moon in 1971, Christian astronaut Jim Irwin and his partner, Dave Scott, landed in a valley amidst mountains over 10,000 feet tall. As they drove across the plains in the lunar rover, Jim commented, “You know, Dave, I’m reminded of one of my favorite biblical passages from the Psalms: ‘I lift up mine eyes unto the hills, from whence cometh my help.”
Read more of “How to Enjoy Sextillions of Stars” by Kirby Runyon in LiveLiving Christian Health and Wellness Magazine.

November 17, 2010 at 9:52 am Leave a comment

Tone Your Thighs and Butt with Speed Squats

Everyone knows squats are usually done in a very controlled way and usually with weight, however did you know that doing speed squats is more effective for the way we use our quadriceps muscle on a daily basis.  Most of us, unless plagued with an injury to back, hips, knees, or ankles, don’t slow down to sit or slow down to stand up.  We are very use to standing up quickly and going on our way or plopping in a chair to take a load off our feet, and we should keep this idea in mind when we are working out.  The concept of working out should be that we are stronger and move more easily throughout our daily activities.  So why not train functionally.
Here’s how:

Step 1: Stand with feet shoulder width apart.  Place hands in front of you or hold light dumbbells in each hand. Bodyweight should be balanced between the heel and ball of your feet, don’t fall forward or backward.

Step 2: Lower your bottom towards a seat.  Thighs should be as close to parallel to the floor as you can make them.  Knees should not go past your toes and fall in towards each other, but stay pointing to the wall in front of you with your butt going towards the chair.
Step 3: Once you have done 2 or 3 slow squats to ensure your form is correct pick up the pace.  Down and upward movements should both be quick.  Do 30 second intervals counting how many repetitions you can complete or see how quickly you can perform 15 to 20 repetitions.
Remember the goal may be to perform the exercise quickly but don’t sacrifice good form for speed.  Concentrate on both.

November 15, 2010 at 2:19 am Leave a comment

Sleep to Lose Weight

In her article, “Sleep to Lose Weight,” Dr. Tonya Mitchell offers key information regarding the body’s hormonal responses to sleep. Here she describes the effects of the cortisol hormone: “Beware, however, that long term secretions of this hormone– cortisol, result in increased belly fat, which leads to high blood pressure, diabetes, decreased immune function, and inflammatory conditions in the joints such as arthritis. “Read more of Dr. Mitchell’s article in the Rest in Him issue of LiveLiving Christian health and wellness Magazine.

November 10, 2010 at 1:16 am Leave a comment

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