Archive | January, 2012

Just Call It A Healthy Way To Keep Your Balance

24 Jan

by Phillip Tomlinson

Yo, dog!

It was a balancing act worthy of — well — a circus.

On a wire, no less.  Well, a chain to be exact.

You could call it dog on a wire. 

Yes, a dog doing — ehem — an everyday thing, standing on a chain, suspended in mid-air, in response to its owner’s command.

Then as if to further prove a point, it raised one front paw, then the next and — voila — it was now balancing only on its hind legs. 

Yo, dog!

Just an everyday kinda thing captured on the street by a cell phone user.

Are you ready for your big moment?

Considering your big moment could be anytime, I suspect you’d want those everyday kinda activities to really become second nature.  So, to help make it all just another day at the office, I invite you to try out the balancing act in the Bodinsync Prescription below.

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BODINSYNC PRESCRIPTION

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  1. Stand in a staggered stance with a dumbbell just outside the foot positioned in front.  See diagram 1.  Begin with a relatively light dumbbell, switching to a different load, if need be, after you have completed a trial repetition.

  • Stoop down, as in diagram 2, to grasp the weight — palm facing in.

    diagram 2

  • Maintaining the staggered stance, begin slowly standing up as in diagram 3.

    diagram 3

    Just past the midway point, pick up your back leg — bending it so that you are able to hold your foot with the corresponding hand as in diagram 4.

    diagram 4

  • Stand straight up to support yourself with one leg as in diagram 5.  CAUTION:  Be sure to steady your balance before proceeding.

    diagram 5

  • With your palm still facing in and your arm straight — slowly raise the dumbbell to shoulder level as in diagram 6.  Hold for a second.

    diagram 6

  • Lower the weight, returning it back to your side.  See diagram 5.
  • Bend your supporting leg to begin lowering yourself back to the stooping position, releasing your bent leg at just about the midway position.
  • Lower yourself back into a stoop with both legs now making contact with the ground.  See diagram 2.
  • Place the weight on the ground and stand back up to to re-assume the staggered-stance starting position (diagram 1).  THAT’S ONE REPETITION.  Do 10.  Place the weight on the opposite side and do another 10 repetitions.
  • TIP:

    • For a greater degree of difficulty, use a heavier weight and try picking up and releasing your back leg closer to the ground.
    • For a more intense quad and hip flexor stretch while you are standing (diagram 7), try lining up the knee that’s bent with the knee of your supporting leg.

    NOTE:

    The above is an excerpt from a full-body, multi-joint routine.  If you are interested in trying out some fun and functional ways to improve your physical fitness, you’re welcome to send your E-mail to kerolinson@gmail.com to arrange for a class at the low introductory price of $20

    Open Your Arms And Witness A Healthy Outlook

    5 Jan

    by Phillip Tomlinson

    Yup, really.

    Really good things.

    Take it from the mouths of babes.  And with those little people you get the pure, unvarnished truth.

    Every time.

    Now, opening your arms can mean a lot of things.  In this case, I’m talking about a feel-good moment — like the one I happened into while at the Bronx Zoo.

    It was cute, but much more than that —  long on truth and a healthy attitude.  And the keepers were two, little people, one just learning to walk.

    The dark-skinned boy — practicing on wobbly legs — saw his chance and he took it.  Breaking free of his mother’s grasp, he tottered toward an approaching stroller and flung his outstretched arms around its blond occupant who, without skipping a beat, reciprocated in kind.

    Reveling in the moment, they hugged for a while and then erupted into giggles.

    Yeah, I know what you’re thinking.  What does this have to do with you and me?  Everything.

    Especially when it comes to opening our arms to feel-good moments which, science has concluded, make us feel happy and calm.

    Since, like me, you’d never turn down a moment to be happy and calm, check out the Bodinsync Prescription below.  

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    BODINSYNC PRESCRIPTION

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      1. Selecting weights you can easily handle, pick up two dumbbells — one in each hand.

    Sit on a bench or chair with your legs shoulder width apart and the weights — palms facing in — hanging at your side as in diagram 1.  CAUTION:  If you use a chair, be sure not to sit near the edge because this may cause it to topple, resulting in serious injury.

    diagram 1

    1. Curl the weights, palms facing in (hammer position) to a 90-degree angle as in diagram 2.  Hold them for a split second.

      diagram 2

    2. From the curled position, push the weights out in front of you until your arms are straight as in diagram 3.

      diagram 3

    3. Now, open your arms, moving them away from each other out to the side, transforming your body into a cross as in diagram 4. 

      diagram 4

    4. Hold the position and stand up without moving your arms as in diagram 5.

      diagram 5

    5. Sit back down and move your arms back in to assume the position in diagram 3.
    6. Pull the weights back to the curl position in diagram 2.
    7. Lower them back to your sides.  THAT’S ONE REPETITION.  Do 10.

    TIP: 

    1. You may have to try a couple of weights before selecting the correct load.
    2. As you begin standing up, resist the urge to bend over, so that you fully recruit your legs.
    3. The closer your feet are to the chair or bench the easier it is to stand up.   Vary the degree of difficulty with your foot placement.

    NOTE: 

    The above is an excerpt from a full-body, multi-joint routine.  If you are interested in trying out some fun and functional ways to improve your physical fitness, you’re welcome to send your E-mail to kerolinson@gmail.com to arrange for a class at the low introductory price of $20