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May is Posture Month – Happy May Day

Part one: May you remember to use proper posture during posture month of May; because,

May is designated as Posture Month.

Therefore, we will do a desk work station check up this week. Let’s get started.

Is your computer at eye level?

Are you holding your phone at eye level?

Are your supplies and items you reach for throughout the day balanced left and right?

Are your elbows, hips and knees at ninety degrees or greater?

If you are having any discomfort, you may benefit from a self evaluation of your posture habits and work station.

This goes for all work related activity, whether you work at a desk or move around doing physical labor. I give extra points to the employers who rotate the employees work stations regularly to avoid overuse injuries.

When doing physical labor you need to support your back while bending and lifting. I know sometimes it is hard, if not nearly impossible; but, you still need to take care of your spine…as well as the rest of you.

Consequently, use the back brace as an assistive device when needed instead of consistently.

Furthermore, you need to pay attention to your posture 24/7, during all activities, including resting. I know, I know; but, trust me; you will thank me later, if not sooner.

By the way, you are all lucky I get any work done at all for you when I have that great view calling me outdoors every single minute of every single day. 🙂

Best of health to you and goodbye.

image by: Natalie ~ Personal Trainer ~ NAPS 2 B Fit.


Happy Earth Day

Lower your carbon footprint and get your exercise at the same time.

I take to this idea like a duck… or two… to water. I was raised to always conserve whenever and wherever possible. Thank you Daddy and Mommy.

I like to bicycle, walk, kayak, carpool, hang laundry, take the stairs instead of an elevator, use hand tools and public transportation, etc. All this NEAT activity gets me into the fresh spring air with a tinge of cool mist under today’s drizzling sunny sky.

NEAT is the acronym for non-exercise activity thermogenesis. This type of activity burns calories throughout the day, other than sleeping, eating and playing sports. How neat is that? Are you double thinking using the remotes for the tv, lights, car, and around the rest of your “smart house?” Yes? Good.

We also recycle, clean up the roadside and reuse what someone else may call “trash.” The trash may not be a treasure; but, it still has plenty of worthwhile use left. We also get to use our imaginations by thinking outside the box, which is great for brain health…another benefit.

What NEAT ways do you like to help protect our mother earth?…as well as yourself? We are all in this together and more than just a link in the food chain.

Best of health to you and goodbye.

image: Natalie~Personal Trainer~NAPS 2 B Fit.

 

National Walking Day

The first Wednesday of April is National Walking Day.*

So, how much walking did you do last Wednesday, 3 April 2019?

All is good. You always have time to do your stepping. National Walking Day is your reminder to keep moving.

Not motivated to walk? Injured? Raining? Cold? Snowing? Sleeting? Yes, it is still cold in my neck of the woods, which is great for the pea seeds in the garden. There is always a bright side.

How do I handle the cold rain, you ask? I will turn the radio on and do some dancing like no one is watching; that is, I will stay indoors to do my “dancing”… or jumping, bouncing, however the music motivates me.

Then I will take my best puppy out for a walk and watch her run circles around me. All the while, adding to my steps count as I also check on the pea bed.

The calendar shows that spring is here to add more light and sunshine to your day even though it may not feel like spring, yet. What will you do with your longer daylight hours?

Best of health to you and goodbye.

*source: American Council on Exercise

image by Natalie ~ Personal Trainer ~ NAPS 2 B Fit

Walking Fun Fact

You use an estimated 200 muscles during walking.*

This is a good reason I love walking.

There are about 640 muscles in the human body or 320 pairs of muscles.

Therefore, doing something like walking, which most of you enjoy, incorporates a good percentage of your body’s named skeletal muscles.

For a total body workout, add some more moves approved by your personal trainer and you have done your workout.

Best of health to you and goodbye.

(photo credit: unsplash)

*source: American Council on Exercise

Walking Fun Fact

The average walking speed for the typical adult is approximately 3 mph.*

Have you noticed if you usually walk faster or slower than three miles per hour? You may want to figure out your personal average walking speed for your baseline measurement.

You can use this information to help schedule your day, time your workouts and fit activity into the time slot you have left. Walking speed is also good to know when you have appointments that must be met.

Best of health to you and goodbye.

*source: American Council on Exercise

image: Unsplash

Eat Your Calories

…don’t drink your calories.

In this age of the smoothie, please, tell me, honestly, what is more satisfying? 1.) a smoothie or 2.) a meal.

Smoothies have their place in our diets; especially, for medical reasons; but, do you really need to drink your calories throughout the entire day?

It is called a beer gut/belly, not a wine gut/belly. Why? Because, if you pay close attention, a serving of beer is larger than a serving of wine. Hmmm. Maybe not true; but, the beer bottle/mug is larger than the wine served in a glass when you are served by a bartender.

Therefore, just like the tips we get to take home part of our meal at a restaurant, maybe we should think about what and how much we are drinking when out and about celebrating.

For the youth, and the rest of us, this holds true for fruit juice. Enjoy your serving of your favorite juice; but, then try having the fruit the rest of the day for the added benefits of fiber and nutrients.

It goes without saying to savor your serving of soda pop and milk shakes, also. Then move on to enjoy the rest of your day.

Best of health to you in the new year and goodbye.

image by: Natalie~Personal Trainer~NAPS 2 B Fit

Best Diets for 2019

Mediterranean and DASH win*

You may already know that the Mediterranean diet and DASH diet are good for you; but, did you know that in some studies and news reports they are the top two diets to follow overall? These diets are approved by your friendly neighborhood personal trainer, also. 🙂

Of course, you want to check with your doctor or other specialist to find what works best for you and what is best for your goals.

This is where things get tricky; but, the DASH and Mediterranean diets are great overall for health and wellness.

Skip google and go to your reliable allied health team sources for the best of anything to do with your health. Please make sure you take good care of yourself for optimal health.

Remember the Arabian proverb: “Those who have health have hope and those who have hope have everything.” How true is that? What is worth more than your health? What price do you put on your optimal health and wellness?

Best of health to you in the new year and goodbye.

image: Natalie~Personal Trainer~NAPS 2 B Fit…

*sources: TODAY and U.S. News & World Report