Superbowl exercises

Of course you’ll be munching during the Superbowl game, so try exercising during commercials and work off the pounds while you’re putting them on…

Here are 5 simple exercises you can do anywhere, but don’t stand in front of the tv:

1. Tricep Dips- Sit on the edge of a chair or bench with your hands next to your thighs. Lift your body out just in front of the chair, with your feet flat on the floor and your knees bent. Lower yourself down so your elbows bend no more than 90 degrees and push yourself back up. Don’t do this exercise if you have shoulder or wrist problems.

2. Pushups- Not your standard pushup positions…

  • • You can do pushups with your hands wider than shoulder width to get more of a shoulder and chest workout.
  • • If you bring your hands together into a diamond shape near the center of your chest you will work more of the triceps and shoulders.
  • • Working half pushups – either go only half way down and then back up, or start from the floor and only push up half way and then go back down – thiswill intensify your pushup workout.

3. Crunches- Crunches are great for your abs, but watch out because they can put a lot of stress on your neck and back if you do them wrong.

  • • The biggest risk is if you jerk your neck to give you the force to crunch. While doing crunches, keep your hands behind your head and your elbows back while using your stomach muscles to lift your head and chin towards the ceiling.
  • • Once you’ve mastered this technique, try lifting your legs off the ground or assuming a bicycle position with one leg bent and the other straight off of the ground.

4. Squats- Body weight squats are a great exercise, start off your squat workouts by lowering yourself only a foot or so. Then work up to deeper squats as your muscles become accustomed to the exercise.

5. Calf Raises- Calf raises can be done wherever there is a raised surface, a stairway is good. If you need balance, hold onto the railing. Face the stairs, stand with only your toes on a stair and your feet extending out past it. Standing straight up, lower your body down below the level of the stair and then back up onto your toes. This is a calf muscle exercise but it will work out your ankles and the rest of your leg, too. You’re starting from an extreme negative position with ankle below toes to an extreme positive position, ankle fully raised.

With these five exercises, you have a full body workout. Remember take it easy at first. Soreness is a good thing, but pain means you need to stop. Try these exercises out today and see how many you can do by Superbowl Sunday…

cosmetic confusion

the winter can be worse for your skin than the summer, so you should get some moisturizers and skin care products to get your skin through the winter

there are so many products to choose from and so much confusion about what they do and don’t do and unfortunately, reading the package carefully won’t help you much…here’s what some of the confusing words mean:

noncomedogenic- this is a fancy way of saying this product does not contain anything that will clog your pores or cause acne

clinically proven- this product was tested but that doesn’t tell you much!

fragrance-free- it should not contain any fragrance either natural, artificial or chemical and should not have any smell

hypoallergenic- you should not be allergic to anything in this product, but unless it’s all air that might not be true

look for broad-spectrum sunscreen- it should be better at blocking out ultraviolet A and B rays

 

guys- be careful…

your headphones can be dangerous- I’ve seen lots of guys lately wearing really great headphones, but they completely block out sound, so please be careful…

from January 2004- June 2011 there were 116 pedestrians injured or killed while wearing headphones (most of them were guys) and more than half were hit by trains, and 70% fatal!

check out Injury Prevention online

winter blues?

so Mom- HELP I have the mid-winter blues and I can’t get out of them…can you help me?

Sure, and you’re not alone- I’m not sure if mid-winter blues is officially a disease, but it should be…

You can make a plan to get rid of the blues, and the good news is, we’re in the last week of January:

  • get together with your other friends who have the blues and go listen to some live music, go see a musical or open your windows and blast some music and dance- music can change your mood fast
  • talk to a friend about how you’re feeling or talk to a therapist and prioritize. Work on real solutions to solve the problems that are bothering you, don’t just whine and complain about everything, think small
  • write down on paper all the things that are getting you down. Prioritize your problems in writing and solutions sometimes seem more obvious on paper. Lots of times big problems are just small problems clumped together, start by solving the small problems…
  • make sure you’re not making a mountain out of a mole hill, decide if you really have problems or maybe it’s just the weather…sunless days, being cooped up and long cold nights can make things seem worse than they really are, remember “this too shall pass” and daylight saving time starts in 40 days!!
  • if all else fails, open a good smelling bottle of suntan lotion, get a mood light and pretend you’re in Florida!

lemon chia seed muffins

these muffins taste good, are good for you and make your kitchen smell good while they’re baking- and they also have my very favorite secret ingredient, maple syrup…

Lemon Chia Seed Muffins

ingredients:

  • 1 3/4 cup whole-wheat pastry flour
  • 2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 1/4 cup chia seeds (black, white or mixed)
  •  1/2 cup 2% milk or unsweetened soy milk
  • 2 teaspoons fresh squeezed lemon juice
  • 2/3 cup unsweetened apple sauce
  • 1/2 cup maple syrup
  • 1 teaspoon vanilla extract
  • 1 tablespoon lemon zest

preparation:

  • preheat the oven to 350 degrees, and line a muffin tin with cupcake papers
  • in a large bowl combine the flour, baking powder, baking soda, salt and chia seeds
  • in a medium bowl combine the rest of the ingredients and mix well
  • pour the wet ingredients into the dry ingredients and stir only until everything is combined, don’t over mix
  • pour the batter into the cupcake papers until they are about 2/3 full
  • bake for 18-20 minutes, until they are turning golden brown and a toothpick in the center of the muffin comes out clean

remember- you don’t get chia seeds from your Chia pet! get them from the health food store…enjoy

10 good things to look thinner

here’s how to fake looking thinner, even if you really aren’t making a lot of progress on actually getting thinner:

wear high heels- if you look taller you’ll also look thinner

boots are great, no ankle straps- if you don’t have long legs, make them look long

patterns are good distraction- a good pattern distracts from your body lines, best example- the pattern on Michelle Obama’s inauguration outfit!

monochromatic colors- don’t cut yourself in half at the waist by wearing a different color on top and bottom

belts- the right belt should blend in with you outfit and it won’t cut you off, especially if you wear it at the smallest part of your middle section

vertical lines- look for vertical button or zipper accents, vertical stripes or patterns and fitted tops, bottoms and dresses with vertical seams

length=height- tailor your pants long and wear a matching color shoe to add length

nothing shiny or clingy- shiny fabric reflects light at all the wrong places

show off your best parts- if your top half is better than your bottom half wear a great necklace or flattering neckline, if your legs are in great shape show off the bottom half

hair is a great distractor- get the best hair cut for your type of hair and for the shape of your face, if your face looks thinner the rest of you will too

 

 

B-I-G stretch

along with the individual stretches for your upper and lower body the last 2 weeks you should include these stretches for your entire upper body and your entire lower body- stretching helps your circulation, improves your flexibility and relaxes tense muscles…

complete upper body stretch-lift your left arm with your elbow straight  and bring it across your chest toward your right shoulder and keep your left shoulder down. With your right hand on your forearm pull your left arm toward you and add a little twist, count to 3 and put your arms at your side. Repeat 8 to 10 times for each arm.

Scan 1

complete lower body stretch- sit on the floor with your back straight, legs out in front of you, hands behind your head and elbows pointing out. Hold your abs in tightly and turn to your left as far as you can, repeat 5-8 times. On the last rep bend forward and try to touch your right elbow to the floor then your left. Do it all again for the other side.

Scan

 

 

 

recycling made easy

January always seems so long, cold and dreary but doing some ‘good deed recycling’ might change your attitude:

recycle your:

sneakers- old sneakers are perfect for recycling into new sneakers, basketball courts and running tracks, go to www.nike.com/nikebiz check out the Reuse-a-Shoe Program

computers- give your old computer to a school or recycle it for it’s parts, www.epa.gov/eaposwer

cell phones- don’t toss your old phone, lots of people need them, donate them to abused women shelters or soldiers, check out- www.recellular.com/recycling or www.consumerreports.org/recycling…/

eyeglasses- if you need new glasses order yours on-line from Warby Parker and they will donate to pair to someone who needs and can’t afford them and then donate your old ones to www.lionsclubs.org (double good deed)

 appliances- donate your old working appliances to Habitat for Humanity or check out www.aham.org or call 1-800-YES-1-CAN

 

Where’s the parade?

Mom- This is not a big deal, but it happens to me all the time and I want it to stop. When I leave or go into a store and there are people behind me I hold the door for the person behind me, but then I have to stand there and hold the door for everyone because the person behind me doesn’t hold the door and everyone keeps walking through the door. I feel like a doorman but at least they get tips, but I don’t. So what do I do about being an unofficial doorman?

No good deed goes unpunished…it’s annoying and it seems like it takes forever for everyone to go in or out, but I’m sure it only adds a minute or two to whatever you’re doing. Maybe one of those people was having a really bad day and it’s the nicest thing that happened to them all day instead of having a door shut in their face. BTW if this is your biggest problem then you’re doing great. Keep being a nice guy, what goes around comes around…

 

unhappy hour

Dear Mom something crazy happened this weekend and I don’t know what to do about it. A new girl started working with me and I wanted to be friendly so I asked her to go out for happy hour. We met after work at a bar and we were having a good time until I realized she had 3 drinks in 2 hours and she was drunk. I’ve only known her for 2 weeks and all I wanted to do was get out of there without her. How should I have handled it?

I’m not sure what you decided to do, but there is more than one problem here. Your new workmate brought on her own problems but at the same time she created problems for you. I can’t think of a worse way to start a friendship, workmate relationship or anything else. You didn’t have too many choices for handling the situation since she was drunk and couldn’t drive home and you couldn’t just leave her. Your only choices were to drive her home or call a cab for her. If the two of you are the only ones at work who know what happened don’t make a big deal about it and don’t say anything at work, but avoid happy hour or any other after work festivities with her for a while. Stick to non-alcoholic lunches…as for your workmate she only had one chance to make a good first impression and she blew it, she needs to knock herself out to make up for it