Monthly Archives: April 2012

Six Workout Wreckers

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To get the most out of your workout — and avoid an injury — make sure to avoid these six common mistakes, say experts from the American Council on Exercise:

1. Jerking to lift weights: Make sure your lifts are slow and controlled. Use your muscle to hoist the weight, not momentum.

Physical Fitness

Physical Fitness (Photo credit: Justin Liew)

2. Leaning on the handrails of the stair climber, elliptical trainer, or treadmill: This makes the workout less challenging and can injure your wrists and back. Stand up tall and instead barely brush the handrails for balance.

I am so proud of myself! I can use the treadmill and power walk or run without hanging on. I can use the elliptical and go forward or backward without holding on. My bragging thoughts for today.

3. Not getting enough rest: Working out when you’re fatigued can lead to sloppy technique and an injury. Make sure to get your rest before working out.

4. Locking your knees: Always keep your knees slightly bent to prevent an injury.

5. Not warming up: Don’t try to shave time off your workout by skipping the warm-up or you could end up on the bench.

6. Getting stuck in a rut: If you’re just going through the motions during your workout, shake things up by trying something new! Change will challenge your mind and your body!

Learn more in the Everyday Health Fitness Center.

By Denise Austin, creator of DeniseAustin.com

7 Days of Inspiration

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Take one a day….and feel great all week!

Day 1~Give you some credit. You deserve it!

 

 

 

 

 

 

 

Day 2~Joy is never far.

 

 

 

 

 

 

 

Day 3~You have the power to make good things happen.

 

 

 

 

 

 

 

Day 4~Hope can get you through just about everything!

 

 

 

 

 

 

 

 

 

Day 5~Think you can’t do it? You’re wrong.

 

 

 

 

 

 

 

Day 6~You’re ready for your dreams. Reach for them!

 

 

 

 

 

Day 7~Life has more ups than downs. Enjoy the ride!

How To Plant Your Garden

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First,  you  Come to the garden alone,  
                             while the dew is still on the roses. 

 

 

FOR THE GARDEN OF YOUR DAILY LIVING  ,  

           PLANT THREE ROWS  OF PEAS : 

  1. Peace of  mind  
                    2. Peace of heart  
                                     3. Peace of soul  

            PLANT FOUR  ROWS OF SQUASH: 

1. Squash gossip 
2.  Squash indifference 
3. Squash grumbling  
4. Squash  selfishness

PLANT  FOUR ROWS OF LETTUCE: 

  1. Lettuce be faithful  
                                 2. Lettuce be kind 
                                 3.  Lettuce be patient 
                                 4. Lettuce really  love one another 

 NO  GARDEN IS WITHOUT TURNIPS:  

 

     1. Turnip for meetings  
                      2. Turnip for service  
                                    3. Turnip to help one another 

TO CONCLUDE OUR GARDEN YOU MUST  HAVE  THYME: 

     1. Thyme for God

              2. Thyme for each other  
                          3. Thyme for family  
                                      4. Thyme for friends

WATER FREELY WITH  PATIENCE AND CULTIVATE WITH LOVE.   THERE IS MUCH FRUIT IN YOUR GARDEN BECAUSE YOU  REAP WHAT YOU  SOW. 
My instructions were to send this  to people that I wanted God to bless and I  picked you.~~  

 

 

Liebster Blog Award

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My Blog has become one of my passions. A fun-filled hobby for me!  I have met new friends and continue to meet more and more people.

 A huge thank you to Mary at   www.prytulka.wordpress.com . She is one creative and crafty Lady and I love visiting her blog to see what she is up to.  Thank you Mary for passing the Liebster Award on to me.

I apologize for taking time to get this post together. Life just gets busy and then a time or two I forgot even though the reminder is on my desktop. Silly me.

 I appreciate every Award sent my way! Liebster Blog Award is given to bloggers with 200 or less followers and deserve to have some recognition. It is a great way to get your blog noticed.

Here are the steps that go with the recognition:

  1. Thank your Liebster Blog Award presenter on your blog.
  2. Link back to the blogger who presented the award to you.
  3. Copy and paste the blog award on your blog.
  4. Present the Liebster Blog Award to 5 blogs of 200 followers or less who you feel deserve to be noticed.
  5. Let them know they have been chosen by leaving a comment at their blog.

 So many fabulous blogs to choose from, these are a few that I like to visit! They are unique in their own way. I do apologize if you do not want to accept Awards.  It was tricky for me in trying to figure out which blogs I visit that have 200 followers or less.

  1. www.worktomend.wordpress.com
  2. www.cancerkillingrecipe.wordpress.com
  3. www.suzyplatt.wordpress.com
  4. www.staredowndementia.wordpress.com
  5. www.mybeautfulthings.wordpress.com

Be Appreciative

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“When one’s expectations are reduced to zero, one really appreciates everything one does have.”
– Stephen Hawking

About Stephen Hawking

British scientist Stephen Hawking, best known for his book A Brief History of Time, which did much to popularize physics, is a leading theoretical physicist who used Einstein’s general theory of relativity to prove the big bang theory.

He was born in 1942 in Oxford. He was diagnosed with severe amyotrophic lateral sclerosis (ALS) at 21 and was not expected to live more than three years. Over time he has become more disabled, but he continues to lecture, speaking through a computer-controlled voice box. ~~~~~~~~~

 

 “We are just an advanced breed of monkeys on a minor planet of a very average star. But we can understand the Universe. That makes us something very special.”
― Stephen Hawking

“One, remember to look up at the stars and not down at your feet. Two, never give up work. Work gives you meaning and purpose and life is empty without it. Three, if you are lucky enough to find love, remember it is there and don’t throw it away.”
― Stephen Hawking

Sniff and Be Happy

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Sniff your way to greater happiness!

To make the scent of Spring flowers more enticing, your food taste more delicious and even your guy seem more attractive, go for a brisk walk or do any other exercise for a few minutes.

Being active activates extra odor molecules in your nose, making bolder smells stronger and subtle aromas easier to detect, a new study shows!

 

 

 

 

 

 

 

I ask myself is that why I find my Man so attractive?

 I was at the GYM and did my 90 minute workout. All the sweat and ‘feel good endorphins’ obviously are doing a lot of good for me. I am most grateful of my committment to be at the GYM for 6:00 a.m. I really am up before the birds!

Have a wonderful weekend Everybody.

Go at Your Own Pace!

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 Okay, here’s a news flash: You’re one of a kind! No one in the world is exactly like you. And being unique is a fabulous thing!

 It’s important to keep this in mind when you start spouting gloom and doom about how much longer it’s taking you to lose those last 10 pounds than your jogging partner, or why your legs aren’t shaping up like your gym instructor‘s.

Instead of thinking negative, be positive and have more faith in yourself and your hard work!

You have your own healthy-weight range, based on your height and metabolic rate, which determines how quickly your body burns calories.

Furthermore, different body types respond to exercise in different ways. If you’re pear-shaped, which typically means that you carry most of your weight in your hips and thighs, you may never meet the same athletic tone as someone who’s naturally lean. It’s just not physically possible. And you know what?

That’s perfectly fine!

The last thing you should be doing is comparing yourself with others or obsessing about the number on the scale.

 Focus on achieving your weight-loss goals on your own timeline. Do what’s right for you, and relish each and every accomplishment!

~Source: www.everydayhealth.com

 

Toning Overview

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About Toning

Everyone is looking for that elusive, magic weight-loss trick. The only “magic” weight-loss trick I know of is strength training – weight-bearing exercise designed to build and strengthen your muscles.  Toning and firming those muscles!

Muscles work miracles on your metabolism. For every pound of muscle you add, you automatically burn an extra 35 to 50 calories per day. The reason?  Muscle demands more energy than fat does. Therefore, the more muscle you build, the more calories your  body burns.

Keep in mind that conditioning your muscles doesn’t mean bulking up so that you look like Arnold Schwarzenegger. It does mean burning more calories and giving your body a whole new shape!

Your arms and legs will look and feel firmer. Your waist will become narrower and your belly will shrink. Your clothes will fit better. You’ll start to look younger and feel stronger!

Building muscle is a must-do when it comes to losing weight and getting fit. So even if  toning exercises aren’t your favorite exercises, you need to do them if you want to lose weight and be fit. You’ll love the results — both how you feel in your clothes and how you look in the mirror.

 

When should you do toning and strengthening exercises?

 Strengthening exercises should be an important part of your regular exercise routine. However, when you do strength training it’s important to give your muscles time to rest and recuperate after a workout.

 With this in mind, you should not strength train the same muscles every day. You can do toning and strengthening for all your muscles every other day (giving yourself a day of rest in between), or you can alternate – doing lower body exercises one day and the next day upper body exercises.  The exception to this rule is the abdominal muscles – they can be exercised every day.

Strength Training

Strength Training (Photo credit: Rtist MrB)

Equipment

Even if you’ve never exercised before or aren’t used to working with weights, you can do toning exercises. They don’t require a gym membership or fancy machines. In fact, if you don’t have the basic tools listed below, you can use items that you probably have around the house:

  • 3-, 5-, 8-pound dumbbells (you can substitute full soup cans or water bottles)
  • A weight bench (substitute a sturdy chair)
  • A jump rope
  • An exercise mat (optional)

 ~Source:DeniseAustin.com

 

Have a Serene Spring!

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~Lift your mood with upbeat pals!

A study out of Duke University and Canada’s Waterloo University reveals that spending time with happy friends instantly puts you in a positive mood, too! Why? Our brains are wired to subconsciously mimic the personality traits of people around us!

 

~Feel happier with the scent of grass!

 In a British study, 92% of women said scents have the power to make them happy. And their top pick? The smell of freshly mowed grass! Inhaling grass’s distinct scent stimulates the brain’s production of mood-boosting alpha waves.

~Relax with two little words!

 

 

 

 

 

 

 

Say, “thank-you!” Expressing gratitude even just once a week is proven to relax your body and mind and increase feelings of optimism 15%. The reason: Blood tests show it sends your levels of the stress hormone cortisol plunging and keeps them low for hours.

 ~Tame tension with a softer tone!

 

 

 

 

 

Feeling anxious? That means your heart rate and blood pressure are elevated, which, in turn, makes your nerves even worse. Good news: A study in the Journal of Behavioral Medicine reports that speaking in a soft, low tone almost instantly reverses this effect, helping to reduce stress levels by up to 20%!