kid push upwoman on stability ballsenior exercise

 

 

 

 

“If it doesn’t challenge you, it doesn’t change you.”

Memorial Day

R1-20A

 

 

 

 

It was exactly one year ago today that we lost our beloved Abby.

Until we meet again, forever in our hearts she shall be.

Pats logo

 

 

 

 

There is no “I” in team.”

 

itsawonderfullifeclarence

 

 

 

 

“No man is a failure as long as he has friends.”

-Clarence the Angel, from “It’s A Wonderful Life.”

 

1737497 3

Superman Pulls

Target: Core, Back

Lie face down on mat with arms extended on floor in front of body. Slowly lift arms, legs and chest a few inches off floor and pull elbows beside torso, bringing hands next to chest. Straighten arms and return to starting position. That’s 1 rep. Attempt 3 sets of 12 reps or whatever your body will allow.

 

 

wall_1awall_1b

 

 

 

 

Stability Ball Wall Squats

Starting Position
Stand with your back against the ball with the exercise ball at the level of your belt line.Feet should be hip width to shoulder width apart.
Action
Lower yourself until your thighs are horizontal.
Lower yourself as though there were a stool coming out of the wall that you are going to sit on.
Your knees at this point should still be over your feet.
Pause at this point and slowly return to the starting position.
Prime Movers
Glutes, quadriceps
Physio Tips
In order to prevent knee injury it is imperative that you not let your knees move over your toes.
As you descend try and keep your knees centred over the second toe. Don’t let them weave in or out.
You should not have knee or back pain while performing this ball exercise. If you do, consult a physical therapist.
Progression
Hold dumbbells by your side to increase the resistance.
Try Single Leg Squat.

cinnamon

 

 

 

 

My daughter loves cinnamon and eats it on just about everything; apples, bananas.  She has always loved the taste, but has recently been extolling the spices virtues as a fat burner, a way to lower blood sugar levels etc. However, I had to point out to her that although cinnamon is believed by many to have lots of medicinal uses, it has not been approved by the FDA to treat any of them. What’s more, I told her that unless the cinnamon is pure (Ceylon), its virtues are even less. Finally, rumor has it that the powdered cinnamon you buy in the grocery store is mostly sawdust-but don’t tell my daughter.

watermelon

 

greenbeanblueberriesTomatoes

 

raw_salmon

 

 

 

 

 

 

Although most of us are aware of what foods are good for us and which are not, here are five of the best to consider and the reasons why:

1.) Watermelon-Great source of vitamin C and lycopene-an antioxidant that helps protect us from heart disease and cancer. Also, as watermelon is 92% water, it keeps us satisfied on less calories. Cucumbers (95%) water), salad greens (90%), and strawberries (91%) are a few others to try.

2.) Green beans-High in fiber which helps prevent weight gain and promotes weight loss without dieting. Boosting fiber intake by 8 grams for every 1000 calories consumed results in losing and average of 4 1/2 pounds.

3.) Blueberries-Keep your heart healthy because they contain polyphenols such as anthocyanins and ellagic acid. Eating just under a cup of blueberries daily for 8 weeks can increase levels of “good” HDL cholesterol and lower blood pressure. Red raspberries and strawberries also provide these same healthy attributes.

4.) Tomatoes-Want smoother skin? Then try some tomatoes which are rich in vitamin C. This vitamin is known to have youthful effects on the skin and can lower the risk of wrinkles and age-related dryness in middle-age women. Its antioxidant properties help protect against ultraviolet rays and keep the skin firm via collagen synthesis. Similar foods that can make these same claims include oranges, strawberries and broccoli.

5.) Salmon-The omega-3 fatty acids in oily fish can boost your skin’s defenses against UV damage. Those who ate a little more than 5 ounces of omega-3 rich fish each week decreased the development of precancerous skin lesions by almost 30%. Scientists think that omega-3′s act as a shield, protecting cells walls from free-radical damage. Try tuna fish as well.

FitnessWalking

 

 

 

 

 

Here is an uncomplicated way to help you test your fitness level and easily monitor your progress.

1.) Find a watch, stopwatch or some sort of timer.

2.) Warm up by marching in place or walking at a moderate pace for 3-5 minutes.

3.) Time yourself as you walk a full mile as fast as you can. How long did it take you? Write down the date and the time it took you to walk the distance. Be exact, down to the second.

4.) Repeat the test every 4-6 weeks to monitor your progress.  (Your goal is to shorten your time.)

Nothing is more depressing than working out and not seeing a visual benefit. Sometimes those visual benefits take longer than we expect; sometimes they never meet our expectations. But the real benefit of exercise is what happens on the inside. As you shorten your time, that means your body is pumping more blood with each heartbeat, moving more oxygen through your lungs with every breath, and generating power from more efficient muscles.