Posts for: March, 2015
Don't Go Through the Motions
OK, so you're sticking to your exercise program faithfully, day after day, week after week. That's an important step in your quest for lifelong fitness and health. But why aren't you enjoying it like you used to - and why aren't you seeing the results you've grown accustomed to seeing in the mirror? The problem isn't the amount of exercise you're doing (unless you're working out for hours a day, every day, which could mean you need a week off to avoid burnout); the more likely culprit is that you're doing the same routine over and over – expecting the same result.
1. Push-up potential: We've all done the standard push-up; hands on the floor, shoulder-width apart; legs straight out behind us. That's effective - but for how long? How about starting with your hands wider, which works more of the outside of the chest? What about raising one foot off the floor for a half-dozen push-up reps and then switching the lift leg? Ever tried moving your hands in toward your chest (which works the triceps muscles more)? Or how about varying the elbow position (pointed out vs. pointed straight back)? Give these push-up variations a try and see how your body responds.
2. Squats times 3: The squat is another foundational exercise we've all done, but let's mix things up. Assume a squat position and hold for 20 seconds; then repeat. Or try holding the squat with your buttocks touching a wall and a medicine ball in both hands, extended straight out in front of you. Maybe teamwork is more your thing, in which case you could do the above-mentioned medicine-ball wall squats, but toss the ball to a partner and then receive it, all the while maintaining the squat position. Think your body's plateaued? Not for long!
3. 20 on, 20 off: Jogging around the neighborhood isn't what it used to be, and you can't stand mile after identical mile on the treadmill. OK, so hit the road (or rubber) running (after an appropriate dynamic warm-up, of course, to avoid injury) with a 20-second sprint. Then downgrade to a pace faster than normal for at least 20 seconds, then to your normal pace. After a few minutes, repeat the fastest-faster-normal routine, all the while trying to maintain as much power, balance and proper breathing as possible. It's hard to get bored with a running routine that keeps you on your toes.
Stress Buster: Sit Up Straight
By Editorial Staff
What do you feel when you're stressed? If you're experiencing a high level of stress right now, this may be an easy exercise for you. For many people, the physical reaction can include a sense of painful, stiff weight on the neck and shoulders; as if some mysterious force is pulling you down, urging you to curl up into a little ball and avoid the stress triggers. That's stress in a nutshell, and one of the consequences, as you might imagine from the above picture, is poor posture.
According to a recent study, stress might not only cause poor posture; the opposite might actually be the case. The study compared upright, seated posture to slumped seated posture to evaluate how different postures affected emotions / mood, particularly in the face of stress. Results showed that "upright participants reported higher self-esteem, more arousal, better mood, and lower fear, compared to slumped participants."
The researchers' concluding remarks were even more revealing: "Adopting an upright seated posture in the face of stress can maintain self-esteem, reduce negative mood, and increase positive mood compared to a slumped posture. Furthermore, sitting upright increases rate of speech and reduces self-focus. Sitting upright may be a simple behavioral strategy to help build resilience to stress."
The take-home message: Sit up straight and reduce your stress! By the way, proper posture is also a great way to prevent spine-related aches and pains. Talk to your chiropractor for more information.
Want a FREE Purification Cookbook? This cookbook is an excellent resource to learn how to choose and cook with the very best healing and detoxifying foods. We will email you a digital copy (PDF) of “1 Degree of Change”, The Standard Process 21-Day Purification Program Cookbook, when you do one of the following:
- “Like” our Facebook Page (Back To health Chiropractic Brunswick) and comment, “I want the cookbook”.
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- Write a Review of our practice on Yelp, Yahoo, YP.com, Wellness.com, RateMDs.com, Google+, Healthgrades or Bing
If you review or rate us on 2 or more of the above sites, you will also be eligible for a 25% discount off of the 21-Day Purification Program Supplements, which are normally $166.00 (or $182.00 if you prefer the powdered Whole Food Fiber).
If you have any questions about the purification program, please feel free to email us at [email protected]
Yours in Health,
Back To Health Chiropractic
Moderate Weight Gain May Increase Cancer Risk
By Editorial Staff
A review study published in the British research journal The Lancet suggests weight gain of approximately 30 pounds doubles your risk of developing certain types of cancer. The researchers found that such a weight gain doubled the risk for esophageal cancer in both men and women. For women, it more than doubled the risk for endometrial or gallbladder cancer and increased the risk by one-third for developing renal (kidney) cancer. In men, the risk for thyroid, colon or renal cancers increased.
The American Cancer Society offers the following straightforward tips to help you lower your weight and your risk for cancer:
Keep active. The latest recommendations for adults call for at least 30 minutes of moderate to vigorous activity, five or more days a week, above and beyond your usual daily activities (like using the stairs instead of the elevator at your office or doing housework). Moderate activities include walking, biking, even gardening. Vigorous activities cause an increase in heart rate, breathing depth and frequency, and sweating.
Eat healthy. First, you need to eat no less than five servings of vegetables and fruits each day - and the more colorful the better! These foods are packed with vitamins, minerals, antioxidants, and many other good things that lower the risk of developing specific types of cancer. Second, aim for at least three servings of whole grains each day. There are easy ways to add whole grains to your diet -oatmeal at breakfast; whole-wheat bread or wraps for sandwiches at lunch; and brown rice for dinner. And third, cut back on processed meats and red meat. These foods are usually high in saturated fat, so cutting back also will help you lower your risk of heart disease.