Thoracic Bridge Video It got me thinking of a few other ways to help undo all the desk job posture that is so common. 1. Sound the alarm Set an alarm so that you have a reminder to stand up at a minimum once an hour. Preferably every 15 minutes if possible. Or you could always rock the stand up desk. 2. Squeeze the Charmin A side effect of too much sitting is your glut muscles going to waste. While you are standing up any way when the alarm goes off, why not add a little something to it? Put your feet shoulder width apart, feet pointed out at 45 degree angles, and pinch your butt cheeks together. Sounds weird (because it is), but it will really help you. 3. Pull it apart You need a band for this one. Hold a band directly out in front of you, arms straight, wrists straight, knuckles up, and then extend your arms all the way out like you are demonstrating your awesome wing span. Make sure to pinch your shoulder blades together in the back. This one will you will feel a difference in by doing them for just a few days. 4. Tight hips don't lie Sitting too much causes your hip flexors to tighten up. If you have trouble getting into a deep squat, the culprit can be tight hips. Try the 90/90 hip flexor stretch. Go into a kneeling position, with your right knee up and your left knee on the ground. Keeping your back straight, push your hips forward, and think about sinking your hips into the ground. Hold that for 15-20 seconds and then do the same on the other side.
Happy Iron Bowl Eve to you! This game is always a big deal in Alabama, but there year it is even bigger. The #1 team in the nation versus the #4 team in the nation, championships on the line. People will be no longer speaking to several friends and family members after this. If you are unfamiliar with this rivalry, I'm not exaggerating. The game is so nerve racking for some people they can hardly stand it. Why not put all the pent up aggression, nervous energy, and anger towards something else? Introducing the Official Iron Bowl Exercise Game! Clay Travis is a well known sports write who has a CBS football drinking game. I can't really sponsor that, so I'm totally stealing his idea and just using exercise instead. Every time something from the following list happens, you will have an exercise to go with it. Since these games last 3.5 hours you could accumulate a serious workout here. 1. Every time the announcers mention "divided houses" (Auburn and Alabama fans who are married) do 5 pushups. 2. Every time they mention AJ McCarron's girlfriend Katherine Webb do 5 pushups. If they also mention she is an Auburn grad, add 5 more on to that. 4. Every time an old coach for either team is talked about (The Bear, Chizik, etc…) do 20 squats. 5. Every time Aubie is shown do 5 pushups. Sorry, this will cost you probably 80 pushups. 6. Any time there is a turnover (by either team), do 10 burpees. 7. When Nick Saban is interviewed, do 5 squats every time he shrugs his shoulders. 8. Any time Gus Malzhan's high school coaching career is mentioned, do 30 mountain climbers. 9. Any time a fan is shown looking dejected/with his or her hands on their head, do 20 pushups. 10. Every time they reference Tre Mason's dad being in De La Soul, hold a plank for 30 seconds. 11. If your team is losing at half time, go for a long soul searching walk. Regroup. 12. If they mention an infamous interview with Gus Malzhan's wife, do 20 sprints in your yard if you are a Bama fan. If you are an Auburn fan, turn your TV off. 13. Every mention of Saban going to Texas will get you Auburn fans 5 sprints. Bama fans can angrily tweet at whichever announcer keeps mentioning it. 14. Every time Verne seems like he is having way too much fun pronouncing names like CJ Uzomah or Ha Ha Clinton-Dix, do 5 burpees. 15. If your team wins, sprint around the block as fast as you can. If your team loses, angrily chase the winning fans in your neighborhood. Best of luck to your team today! Either way, it's just a game being played by giant teenagers. Enjoy it for what it is and have fun.
If you are on Facebook, you have probably noticed that a lot of people are talking about the things they are thankful for. I love it! Too often Facebook is a place where people go to do two things.
Brag or complain.
Especially the dreaded humble brag. "My Ferrari hasn't been washed since I got back from skiing with Lady Gaga in Vail. LOL!"
This all sounds nice, but what does being grateful have to do with your health? As it turns out, it has a lot to do with your health.
Studies have shown that people who show an appreciation for the things they are grateful in life experience the following benefits:
-less aches and pains
-exercised more often
Another great thing about having an attitude of gratitude is the effect is has on your brain. When you are grateful it effects the part of that releases dopamine. It feels good to release dopamine, so this helps you continue to have that positive attitude so you can experience that feeling again.
Another benefit is that your brain is not a multitasker. When you are focused on the positive things in your life, you won't be focused on the bad things in your life.
All of you doing the Facebook gratitude thing, keep it up! Or you can keep a gratitude journal if you are a more private type. Write a letter to someone who made a difference in your life.
I recently wrote a letter (by hand!) to a coach I had in high school who helped me. It really did feel good to picture hime reading the how he positively effected my life. It was 20 years ago, but I still benefit from the things he taught me.
Think of ways you can be more grateful and you will feel better. It's science.
My clients probably don't appreciate my love of the humble pushup, but there is a reason I love this exercise. Most people know it as an upper body exercise (chest, shoulders, and triceps), but it also works the lower back, abs, back legs, and butt.
Healthy Living How To is a great one to try. Pumpkin Pie with Nut Crust
Prep Time: 5 minutes Cook Time: 15 minutes Ingredients1 cup Almond Flour/Meal ½ cup Bob’s Red Mill Hazelnut Meal/Flour ¼ cup Extra Light Olive Oil or Coconut Oil Pinch of Himalayan Sea Salt Directions
1. With a fork, mix oil with nut flour and salt until you have a “crumble-like” texture.
2. With fingers, pat curst into bottom and halfway up the sides of a 9 inch pie plate.
3. Bake at 350 degrees F for 15 minutes or until lightly brown.
4. Much be completely cool before filling.
Pumpkin PiePrep Time: 3 minutes Cook Time: 50 minutes Ingredients15 oz. Can Farmer’s Market Organic Pumpkin 13. 5 oz. Can Native Forest Organic Coconut Milk ¾ tsp. Ground Cinnamon ½ tsp. Ground Nutmeg ¼ tsp. Ground Ginger ¼ tsp. Ground Cloves ½ tsp. Himalayan Sea Salt 1/8 tsp. Stevia Extract Powder 2 Large Organic Eggs 1 Nut Crust Directions
1. Mix pumpkin, coconut milk, spices and stevia together.
2. Add eggs and mix slowly just until thoroughly mixed.
3. Pour pie filling into nut crust.
4. Bake at 425 degrees F for 15 minutes, then reduce temperature to 350 degrees F for an additional 35 minutes.
5. Thoroughly cool and chill before serving. What's your favorite way to prepare pumpkin? I would love to hear it.
Fall is my favorite time of the year to exercise because I do 99% of my workouts outside. It is beautiful right now!
I actually feel weird when I exercise indoors. Even though the temperature is always nice and I don't have to worry about this weird neighbor I have who pulls out a chair and watches me exercise, I don't like it as much.
That is a weird twist because I used to do nothing but gym workouts. I started to wonder why that is, so I did some research. Turns out researchers have proven that there are some awesome benefits to exercising in the great outdoors.
Top Ten Reasons You Need To Exercise Outside
1. 50% greater improvement in mental health over gym workouts.
2. It decreases tension, anger, confusion, and depression (know anyone who could use less of those beauties?).
3. Increased rates of exercise compliance (easier to stick to your workout routine).
4. Vigorous, outdoor exercise increases energy and alertness better than a cup of coffee.
5. Much higher Vitamin D levels. In a related note, people with low Vitamin D levels are twice as likely to be overweight than people with normal to high levels if Vitamin D.
6. Helps you sleep better at night.
7. Test subjects scored 50% better on a creativity study after exercising. Side note, you have to go phone/MP3 free for this one to work.
8. No need to worry about germs on the equipment or waiting on the guy who is reading a novel while camped out on the piece of equipment you need.
9. Better way to increase your fitness level, especially for runners. Dealing with wind, temperature changes, different terrain, etc... makes your body work harder, expend more energy, and become more resilient.
10. Adventure Boot Camp is outside. This has been scientifically proven by the way.
0Man my toes are killing me! Do you get many blogs that start like that? Every Sunday I do a circuit style workout with my wife and son. Great family time and it is a quick and effective workout. We did 30 seconds on 30 seconds rest for 4 round of: -Battle ropes -Kettlebell goblet squats -Kettlebell single leg deadlift (right leg) -Kettlebell single leg deadlift (left leg) -Pushups -Hip thrusts -Sprints In 28 minutes you get a full workout in. But back to my toes... Why are they sore from all of that? Because I kicked off my Sunday shoes! When was the last time you kicked off your shoes and ran barefoot as fast as you could? It really is an amazing thing that will give you a flashback to your childhood. Plus running in bare feet feels much better on my knees and strengthens your feet and toes (the reason for the sore toes). When my son was about years old, he looked over at me and said, "Hey daddy let's take our shoes off and go run in the grass!" I can't turn that offer down. And neither should you. You don't have to run fast and you don't have to run far, but I encourage you to give it a try. It will be worth it. Just be prepared to have grocery feet afterwards.
waste and fit in some physical activity.I've recently taken on some things in my life that have really cut down on my available workout hours. I'm very lucky that I am able to drop off and pick my son up at school. Family time is not something, I'm willing to compromise on. Getting up earlier is not going to happen either, 4am come early enough. So what am I going to do? Go back to being fat? No thank you. Although I have to make a confession. I have daydreams of letting myself completely go. Eating like Bill Murray in Groundhog Day if you have ever seen that movie. It's a pretty sweet daydream.
01. Don't be like Racquel Welch Have you ever seen the sprinters in the Olympics? These are the fastest people on Earth and they have huge upper body muscles. Why is that? Fast arms, make fast feet. If you run with your arms motionless and in by your side like Racquel Welch dancing on Seinfeld, you are not going as fast as you can. And if you missed the Seinfeld era, my sympathies. Try following these cues: arms bent at 45 degrees, keep your hands loose (don't clench your fists), let your arms swing back and forth (not across your body), and think about driving your elbows back as opposed to pushing your hands forward. These things take a little practice, but can really help.