Aside

For A Health Boost, One Leg Can Be Better Than Two

24 Aug

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For A Health Boost, One Leg Can Be Better Than Two

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by Phillip TomlinsonPhilKneeUpPartial

It was a real precious moment and, if you saw it, chances are you would have thought so too.

You see, babies have been known to be the authors of some pretty awesome moments – like the time when one little guy put forth a giant effort in accomplishing a first.

Yes, “first” would be the operative word, as in if at first you don’t succeed, try, try and try again.

Needless to say, this little guy didn’t succeed at first, but he did at last – after falling smack on his butt several times over.

But, eventually, he pulled himself up in his crib and found that he was a little stronger for it.  And guess what?

He now thought it was a good idea to stand only on one leg.  So, doing just that, he swung the other up, because may be — just may be — climbing out may not be impossible after all.

Something tells me you too may want to become adept at standing on one leg.  Heck, may even want to improve your climbing and, to that end, you may find that standing on one leg could do you a world of good.

For a balancing act that’ll give your core a workout, take a look at the Bodinsync Prescription below.

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BODINSYNC PRESCRIPTION

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  • Bend from your waste and reach your arms straight out in front of you to hold on to a sturdy support.  As in diagram 1 — lift and bend your other leg to point your knee behind you as far back as you can so that your toes point toward the ceiling.  That’s your starting point.

    digaram 1

    digaram 1

  • Now re-position your leg by moving your knee toward your chest as in diagram 2.

    diagram 2

    diagram 2

  • When your knee is as close to your chest as possible, lift it out to the side to form a right angle with your supporting leg as in diagram 3.

    diagram 1

    diagram 1

  • Return your leg to the starting point.  That’s ONE REPETITION.   Do 10

TIP:

Move from one position to the next slowly to develop a rhythm until your are able to smoothly quicken the tempo so that your knee moves freely in a circular motion.  Once that’s achieved, reverse the movement, and then switch your legs.
You can make the routine more challenging by letting go of the support and straightening your back to stand tall on one leg while performing the movement with the other.
NOTE:

Interested in trying out some fun and functional ways to improve your physical fitness?  You’re welcome to send your E-mail to chairotom@gmail.com to arrange for a class at the low introductory price of $20

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Aside

One Plus One Can Add Up To A Healthy You

11 Jul

PhilPortraitSmlby Phillip Tomlinson

“One plus one equals two…”

Yes, here they were – these cute kids — gleefully clapping hands, along with their teacher, while reciting what to so many before them should now be obvious:

“Two plus two equal…”

You get the idea.

THE AVENUE TO SUCCESS

But, thankfully, while counting is no longer a problem, do we really get the idea that, in many instances, the numbers game is the avenue to success?

And, yes, wouldn’t you know it, that idea also extends to slimming down and toning up.  In fact, the research is definitive:

Adopt a numbers strategy.

In other words, incorporate several ideas that in their totality will be efficient.

TURNING HEADS THIS SUMMER

Do this and you would have employed the fastest strategy to sculpting that body that’ll have you turning heads this summer.

Here’s a snapshot of what your strategy may look like:

  • Do full-body workouts.  Remember, you are looking for quality and not quantity.  Do repetitions that will challenge the maximum number of muscles at once. which means your workouts will be shorter but more effective.  Resistance exercise is king because you continue burning calories for hours after your last rep.
  • Make the best use of protein.  Because it takes your body twice as much energy to break down protein as it does to break down carbohydrates, you’ll need to include protein in all your meals and snacks.
  • Nourish your body smartly.  Ingest the majority of your carbohydrates when you’re active.  For example, your body needs protein and carbohydrates before and after your workout, with as little fat as possible – no more then two grams.
  • Eat fats when you are less active.  Examples would be fatty fish like salmon, nuts, avocado, turkey, etc.  The idea here is that your body will burn what’s available.  Hence the saying, you need fat to burn fat.  This is where you’ll need to go very, very easy on carbohydrates
  • Rest.  Remember, your body does most of its repairing and growing when you rest.
  • Drink water.  All that needs saying here is that every metabolic reaction in your body needs water.
  • Avoid, as much as you can, sitting for long periods.  If you have a job that confines you to a desk, take a standing break once an hour.  Why?  Research has shown that right after sitting down the electrical activity in your muscles slows down and your calorie-burning rate decreases to one calorie per minute.  Over an extended period this puts you at risk for weight gain.

So, what are you waiting for?  Start planning that strategy now.  Make a checklist, and pretty soon you’ll discover that one plus one can magically add up to lot more than two.

Aside

Play Ball And Rev Up Those Muscles

27 Mar

HandOnBall0.8by Phillip Tomlinson

Let’s play ball!

Yes, America’s national pastime has begun and that familiar refrain not only inspires the boys of summer to arms, but may just as well be a clarion call for every living thing that had tucked itself in away from the cold.

And, if you’re taking stock, it all seems to magically unfold like those first petals opening to greet that something in the air.

And by the time that first pitch is thrown on Opening Day, everything and everyone is beginning to come out to play.

Yes, it’s a time when the birds are back to sing on cue and bushy-tailed squirrels find joy atop a power line.

And because it’s time to play ball, we too can’t be more excited to shed the restrictions of winter and a lot more.

A lot more?

Sure.  You knew I‘d be going there.

That’s because there’s no better time than spring to step up to the plate and hit one outta the park by shedding those extra pounds hidden under wintry layers – unearthing that beach body that’ll have you gliding into summer.

So, since I’m thinking you’ve got game, check out the BodinSync Prescription below and, well…

Let’s play ball!

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BODINSYNC PRESCRIPTION

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  • With your feet a little more than shoulder-width apart and slightly pointing out, squat down and place your hands on top of a medicine ball as in diagram 1.
    diagram 1

    diagram 1

    Be sure your heels are touching the floor to create a firm base for an effective hip, lower back, hamstring and Achilles tendon stretch.

  • Bring your body forward directly over the ball as in diagram 2.
    diagram 2

    diagram 2

    Your hands should be firmly on top of the ball and your heels should now be up.  CAUTION: Be sure your shoulders are exactly over the ball and not too far forward or you could topple, causing serious injury.

  • Press your hands into the ball and simultaneously jump your feet back into a pushup position as in diagram 3.
    diagram 3

    diagram 3

    Be sure your feet follow their trajectory from the squat so that you land with a firm base that completes a tripod with your hands.

  • Slowly – very slowly – remove one hand from the ball and out to your side as in diagram 4.
    diagram 4

    diagram 4

    If this proves too difficult, simply remove your hand a few inches away from the ball for a few seconds and replace.  Now do the same with the other hand.

  • With both hands firmly back on the ball, jump your feet forward into the sumo squat.  THAT’S ONE REPETITION.  Try five repetitions.  You can make this routine more challenging by doing a pushup before lifting your hands from the ball and by standing up and squatting back down before starting the next repetition.  .

TIP:

If the sumo squat is too difficult, squat at a manageable angle, bend over and place your hands on the ball.  Next, walk your feet out until you have assumed a pushup position and do the rest of the routine.  Of course, you will have to walk your feet in and stand up to complete one repetition.  For a bigger challenge, walk your feet back in, remove your hands from the ball and bring your torso upright into the squat before bending back over to start the next repetition.

NOTE:

Interested in trying out some fun and functional ways to improve your physical fitness?  You’re welcome to send your E-mail to chairotom@gmail.com to arrange for a class at the low introductory price of $20