March 28, 2024

Desk Posture Stretch

Get Fit Quick Tip:

At your desk posture stretch!

Sit forward in your chair with both feet flat. Inhale and reach both arms straight up overhead. Lace your fingers with your palms facing down. Exhale, lean to your right. Inhale, return to the center. Exhale, lean to your left. Inhale, return to the center. Exhale, lower your arms. Repeat 2-3 times.

Stretching reduces muscle tension, and the deep breathing reduces stress. Perform this stretch a few times each day for physical and mental benefits!

 

*Consult your physician before beginning exercise.

End-of-Day Stretch

Get Fit Quick Tip:

Stretch!

Ease your sore muscles from sitting all day with this Bend-Forward stretch.

Here’s how to do it: Sit forward in your chair with your feet hip-width apart and flat on the floor. Place a rolled up towel or coat on your lap to act as a buffer from bending too far forward. Tuck your chin to your chest. Inhale and place your hands on your thighs. Exhale and walk your hands down your legs until you feel a gentle stretch. Inhale again. Exhale and slowly return to your seated upright position.

 

*Always consult your physician before performing exercise.

 

Parents: How exercise will help make your week easier! By David Hutchings

Parents have a hundred priorities to take care of in a day, and right at the bottom of that list is doing something for yourself.  The last thing you want to do is get in a workout. A far more attractive option is to flop down on the couch and get a few minutes shut-eye or watch TV or read a book.  What if I told you exercise will improve more than just your waistline?

Reduce stress. Taking care of a family is hard work, they have a hundred demands which, depending on their age they can’t communicate outside a scream.  This is stressful.  Exercise can help reduce your stress levels.  Exercise releases endorphins which will improve your mood and help you feel better about life in general.

Increase energy. Exercising regularly will increase in energy levels.  A lack of energy can definitely make life seem harder. Use exercise to boost energy, interest and enthusiasm for daily tasks.

Decrease aches and pains. Preventing injury is another thing that mums and dads should consider too.  Exercise makes your whole body stronger, therefore reducing injury during daily activities. Our one year old is already 9kg (20lb).  Picking him up and moving him about can put a lot of stress on the body.

Strengthen your core. Having a strong core and being strong generally can help prevent lower back injuries which often occur as a result of bending while carrying weight.  Such as putting children in cots, car seats, pushchairs etc.  Proper lifting technique helps too, which is often a by-product of a good training programme.

Improve self-esteem. Self esteem can be a big issue for new parents especially with the prevalence of post-natal depression or “baby blues”.  Even if you’re not prone to depression, I’ve never heard anyone say that more self-esteem is a bad thing!

So there you have it, a few reasons to get some exercise into your week.  I know it gets busy, stressful and tiring being a parent, especially a new one who is learning on top of all of this!  Start with 10-20 minutes, a few times a week, and you’ll see some great benefits in your life.

David Hutchings is the owner of 360 Degree Fitness Limited  — a mobile personal and small group training business based in Wellington, New Zealand. He trains a variety of clients from regular folks trying to get a little fitter to athletes looking to increase their speed and strength. He likes to fish, hang out with his wife and son, and also enjoys classic rock and a good barbecue.

At-Your-Office Stretching by Jennifer Austin

If you’re sitting at your desk all day and find that neck, back and leg aches are a part of your every day, there is a solution. Combining range of motion, stretching and deep breathing will reduce muscle tension, as well as release stress. Use each series below as your check list and simply follow as outlined moving from one exercise to the next. Stretching and range of motion exercises should never be painful. Ease into each exercise and start slowly. The following stretch and range of motion exercises are for those without injury or illness concerns. Consult your physician before beginning exercises.

To decrease low back tension:
Lift both heels 10 times. Lift your toes 10 times. Circle your right ankle 10 times. Then circle your left ankle 10 times. Extend and bend your right knee 5 times, extend and bend your left knee 5 times. Lift and lower your knees as in seated marching 10 times total. Keeping your torso upright, inhale and cross your right ankle over your left knee. Exhale and pull your right knee in toward your chest and hold for 10 seconds. Release this stretch. Inhale and place your left ankle over your right knee. Exhale and pull your left knee in toward your chest and hold for 10 seconds. Release. Inhale and lift your right knee straight up toward your chest. Exhale and hold for 10 seconds. Release your right knee back down to the floor. Inhale while pulling your left knee up toward your chest. Exhale and hold this position for 10 seconds. Release this stretch. Drop your chin to your chest and place both hands in your lap. Next inhale and “walk” your hands down your legs toward the floor. Exhale and “walk” your hands back up your legs to your lap to return to your seated upright position with your shoulders down and back.

To ease neck tension:
Inhale and shrug both shoulders up. Exhale and slowly pull your shoulders down and back. Repeat 5 times. Circle both wrists 5 times each direction. Inhale and reach both arms straight up overhead. Exhale and lean to the right, then lean to the left. Repeat 5 times. Inhale and lace your fingers behind your head. Exhale and pull your shoulders down and your elbows wide. Hold for 10 seconds. Release and lower your arms. Keeping your torso upright, inhale and drop your chin down toward your chest. Exhale and reach both arms out wide to the side of your body. Release your arms to the side of your body. Inhale pinch your shoulder blades together, exhale and release; repeat 5 times. Inhale and drop your right ear toward your right shoulder. Exhale and drop your left ear to your left shoulder. Inhale and lace your fingers behind your body, pinch your shoulder blades together and extend your arms. Exhale and push your hands toward the floor; hold for 10 seconds.
 

Take a Breather! By Sarah Johnson

Take a Breather by Following these Stress-Reduction Tips:

Even after the hectic holidays are over, a new year may bring new stress and anxiety.  Why not take a step back this year, and instead of worrying about all of the changes you’d like to tackle, make a resolution to manage your stress through these simple techniques.

Find some quiet time.  When your job or family demands become overwhelming, carve out a 5 minute time-out for yourself to stop, breathe and regroup.  Simply counting to ten and taking several deep breaths can slow your heart rate and blood pressure.  Take this time to reevaluate the stressful situation and respond to it calmly.

Exercise regularly.  Keeping up with your workouts can be challenging when the weather or your schedule don’t cooperate.  But getting in some form of exercise regularly is crucial to staying healthy and being able to better handle stressful situations.  Even an extra walk around the office or living room yoga session are better than no exercise!  A little bit will keep you consistent and in the mindset of doing something active every day.

Get enough sleep.  Trying to accomplish it all without much sleep is like flooring your car on fumes.  You’ll be hot out of the gate, but you’ll burn out in no time.  With little sleep, we tend to overreact to stress and feel even more pressure.  Sleep is your chance to recover; your body and mind rest and heal, and you’re able to recharge for another productive day.

Eat well.  Diet and stress management go hand in hand; from preparing meals in advance to eating more antioxidant-rich fruits and veggies in place of processed or pre-packaged foods, you’ll be less anxious if you can make a few simple changes: Know what’s in the food you’re eating.  Prepare it yourself when possible.  Put more fruit and veggies in your grocery cart.  Plan ahead for the week’s meals so you’re less likely to grab something unhealthy.

Follow Sarah on Twitter @SarahJChicago

Stress-Busting Exercise by Brett Klika, C.S.C.S.

Consider a casual “how have you been” conversation between two friends or acquaintances.  “How are things?” To fit the current social constructs, the answer to that question should involve the words “busy, crazy, and stressed” if we want to be perceived as a contributing member of society.

This culture of busy we have adopted comes at a cost.

Anxiety, depression, and other stress-related health problems are contributing to our growing morbidity and mortality rates from “preventable” diseases. While this “everything, all the time” American culture is not about to change anytime soon, the good news is that research has found some simple stress-busting strategies EVERYONE can do.

According to the Anxiety and Depression Association of America, as little as 5 minutes of aerobic exercise can decrease tension, elevate mood, improve sleep, and improve self -esteem.

Think of aerobic exercise as ANY activity that uses large muscles and increases your heart rate for a sustained period of time.  It appears that when this happens, hormones and other neurochemicals are released that relieve tension, stimulate and protect the brain, and improve our mood.

While going for a walk, jog, run, swim, or bike ride comes to mind for most people, remember, ANY activity that follows the above criteria could work.

Dancing, hiking, playing with your kids, or flying a kite could all be aerobic exercise!

As a matter of fact, you don’t even need to leave your house, office, hotel room or kitchen to add a quick bout of mood elevating, tension- releasing exercise to your day.

CLICK HERE for a short (less than 7 minutes), simple exercise routine you can do at home with little space, no equipment, and no change of clothes to tame your tension and feel great every day.

The next time life starts to bog you down, remember to get your heart rate up!

Brett Klika, author of the Underground Workout Manual- Fat Loss Results for Busy Adults (www.undergroundworkoutmanual.com) is an award winning personal trainer, author, and international motivational speaker.  He inspires men, women, and children around the world to create a culture of wellness in their home and live the best version of their life.

Contact Brett with questions or comments at brett@spiderfitkids.com.

Be Stress-Free by Amanda Miarecki

5 Ways to Live a Stress-Free Life by Amanda Miarecki

If your goal is to de-stress, play more, and feel great then these 5 tips will do wonders for your mind, body, and spirit.

 

 

1.     Hang with Happy People
Haven’t you heard? Happiness is contagious! Glass-half-full types of people tend to be nice to everyone around them. Just being around positive people can increase your chances of being happier and more carefree.  So ditch the stressed out, cynical types and surround yourself with friends who have a sunnier disposition.

2.     Speak Your Mind
You absolutely MUST open up. Don’t let your problems, worries, or concerns fester inside of you. Make sure you are communicating your needs to your partner, boss, friends, and family. Understanding your own emotions and reactions to stressful situations and dealing with them head on will make your life so much easier.
3.     Eat For Energy
When your diet is poor, it’s much more likely that you’ll feel lack of energy and interest – which can amplify daily stressors. Eat a good breakfast that contains protein to get you through a tough morning. Scrambled eggs, whole-wheat toast with peanut butter, and fruit is the perfect combination. Keep yourself healthy and happy with small snacks throughout the day. Try tea, dark chocolate, veggies, trail mix, yogurt, or string cheese.

4.     Move Daily
Fitness isn’t just about your body, it’s about your mind and spirit as well! Exercise releases endorphins, which gives you a natural high. This natural high helps to relieve any stress you’re feeling and allows your body to relax. Next time you’re feeling stressed, go for a walk instead of grabbing the wine.

5.     Get Some Rest
Have you ever noticed that you are crabby on the days you are overtired? Quality sleep is one of the more underrated ways to deal with stress. Create a nightly routine and a set bedtime and stick with it. Your body will appreciate the schedule and be better prepared for the day.

Amanda is a Boulder-based Health Coach, fitness enthusiast, avid trail-runner, and aspiring physician with a passion for integrative health. Her goal is to motivate women to live inspiring and healthy lives and create a revolution in how people think about their health. Her passion is encouraging others to take care of their bodies with exercise, healthy behaviors, and nutritious foods. Get inspired to live fit and connect with Amanda on her blog, and follow her on Twitter.

12 Minutes to Stress-Free! Written by Jessica Matthews

This article is sponsored by Polka Dot Pond Shop. SAVE THE ENVIRONMENT! Let’s face it, plastic water bottles are out! A high-quality reusable water bottle is a must-have for everyone who’s on the go. Glass water bottles also make great economical gifts for those near and dear to you. Why not supply your entire family with colorful, cool, and environmentally-friendly silicone sleeved and 100% non-toxic water bottles, all made in the USA. https://www.polkadotpond.ca/Storefront/main_pages/browseProd.php?pid=981#.UKqbC2Eg7Y Because the bottles are made from glass with all materials being FDA approved, there’s no chemical leaching and no metallic taste.  And as a bonus, both the bottle and sleeve can be put in the dishwasher together. All items are BPA, phthalate, PVC, and polycarbonate free. Do all of your holiday shopping at a well-established and trusted online store, Polka Dot Pond Shop! https://www.polkadotpond.ca/

 

Got 12 minutes? 3 Simple Strategies for Stress-Free Surrender!
Written by Jessica Matthews

Busy day at work? Hectic holiday season?  A growing to-do list? Whatever the reason might be, in this fast-paced world it’s not uncommon to find ourselves feeling stressed from time to time, especially as the end of the year draws near. These three simple strategies for stress relief, which when done together take just 12 minutes to complete, can help you to truly relax and unwind at the end of a long day.

Yogic breathwork in child’s pose (Ujjayi Pranayama in Balasana)- Numerous scientific studies have shown that pranayama, the practice of breath control, helps to increase relaxation, decrease feelings of anxiety, improve mental focus and enhance overall psychological well-being. Ujjayi breathing, a type of pranayama in which inhalation and exhalations are done through the nose, is a breath that is both relaxing and energizing. This diaphragmatic breath has been shown to increase oxygen consumption, as it is designed to be both a long and smooth breath in which air is guided gently in and out of the body through the nose without force, creating a soothing sound, almost like the sound of distance ocean waves. Pair this breath with child’s pose, a resting posture that helps to release tension in the back while also relieving fatigue and stress, and spend about two minutes quieting the mind and steading the breath while enjoying a few moments of surrender.

Legs up the wall pose (Viparita Karani)- Borrowing from restorative yoga, this posture helps to release tension from the lower extremities and reduce swelling in the legs and feet while also calming the mind and decreasing feelings of anxiety and stress. With your legs extended up the wall, use folded blankets or a bolster to help support the lower back as you come to stillness for five blissful minutes.

Seated meditation (Mantra Visualization in Anjali Mudra)- Clearing your mind after a long day can seem like quite the challenge, especially if you’re new to meditation, but by practicing anjali mudra, a comfortable seated posture in which the palms are pressed together at heart center with both thumbs lightly touching the sternum and the head slightly bowed forward, in time entering that meditative state of awareness will start to become much easier. Couple this stress-relieving asana with a mantra visualization in which you select a word or phrase that you repeat silently to yourself, allowing it’s meaning to radiate through your body, and in just five quiet contemplative minutes it can help you to quiet your mind and truly become grounded, present and fully attuned in the here in now.

This article is written by Jessica Matthews, MS, E-RYT, is an exercise physiologist, yoga teacher, group fitness instructor, personal trainer, adjunct professor, blogger and fitness personality. Jessica strives to open minds, ignite passion and inspire the world to health and fitness through purposeful movement, quality nutrition and kind words. She has been featured as a fitness expert on CNN and has been quoted in numerous publications including Shape, Self, Oxygen and Oprah.com. For more health and fitness information, follow Jessica at www.twitter.com/fitexpertjess

5 Stretches to Transition from Work-Time to Relaxation-Time

Perform these easy stretches to relieve work-day stress and ease your body (and mind) into relaxation of evening-time. The following stretches are for those without injury. Please consult your physician before beginning this or any exercise program.

Single Knee to Chest Stretch. Lie on your back. Inhale; Extend both legs straight on the floor. Exhale; Pull your right knee in toward your chest. Inhale;Release your right leg. Exhale; Pull your left knee into your chest. Release your left knee back to the floor. 

Hamstring Stretch. Lie on your back. Inhale; Extend your right leg straight up, perpendicular to the floor. Exhale; Hold ten to twenty seconds. Change leg position; extend your left leg straight up, perpendicular to the floor and hold.

Figure 4 Stretch. Lie on your back. Inhale; Cross your right ankle onto your left thigh, pull both legs off the floor and in toward your chest. Exhale; Hold ten to twenty seconds. Change leg position; place your left ankle on your right thigh, pull both legs in toward your chest.

Cat-back Stretch. Begin on your hands and knees on the floor. Inhale; Round your back up. Exhale; Arch your back.

Standing lunge stretch. Standing, inhale and step your right foot back about three feet. Keep both feet flat on the floor and pointing forward. Exhale; Bend your left knee and hold ten seconds. Change leg positions; step back with your left foot back about three feet, keeping both feet flat and pointing forward, bend your right knee and hold ten seconds.
 

 

The Downside of Organization by Juli Shulem

The Downside of Organization.

It may sound ridiculous, but there can be a downside of being too organized. Here is a list of potential hazards you should be aware of:

You will find yourself with unexplained stress-free time in the course of a day because you will be able to find what you are seeking in a matter of minutes.

You will be able to dress and get ready for your day faster because you can see all the items in your closet. Nothing will be shoved in the back of a drawer or laying on the floor of your closet or bedroom.

You will save money not buying something for the second or third time because you couldn’t find the first one you owned due to the clutter it was stuck under.
 
When cleaning you will get that chore done in record time because you aren’t forced to move piles and piles of items to get to the surfaces.

You will not miss out on opportunities because you will have everything you are interested in doing scheduled in your calendar – where you can find it.

You will not need to schedule time to purge closets and rooms or “get organized” because once you get to that place and learn to keep it that way – one doesn’t need to schedule time getting there. You have arrived.

You will not have the physical or mental complications associated with stress as you will no longer experience stress or overwhelm due to disorder.

And lastly, you will have free time. Most haven’t experienced that concept without sitting on the beach in the Bahamas, so allow me to remind you what free time includes. This is a block of unscheduled, unoccupied, unencumbered, ‘not busy’ stretch of existence. In other words – you get to simply exist and fill the space of defined time, or undefined if you are so lucky, where you can do what you wish, or simply do nothing at all. Words often associated with this are: Nirvana, bliss and pure joy.

So, if you’re unable to recall the last time a friend asked what you were up to today and you responded relaxing,  it’s time. Make today the start of a new lifestyle- make today the day you get organized once and for all! Decrease stress, decrease drama, decrease overwhelm and increase peace, breathing easier…and FREE TIME!

Contributed by Juli Shulem (jshulem@gmail.com/805-964-2389), Efficiency Coach. www.julishulem.com, Efficiency Expert since 1984, and author of the eBook, Order! A Logical Approach to an Organized Way of Life, www.getordernow.com