Tag: exercise

Stretch For Relief From Cramps

Do you get cramps, charlie horses or have other musculoskeletal pain?

A quick and lasting relief could be as simple as doing your stretching routine… daily.

You also need to stick with a shorter exercise program and only do what your body is trained to handle. Overdoing exercise, long and intense, when you are not ready for it, yet, will cause cramping. This is what many know as the weekend warrior.

The reason your muscles cramp is because they are not fully relaxed. Think of a rubber band that is held with slight tension applied. That is what happens to your muscles when you do not stretch daily…your muscle is under constant tension.

Now, think about a rubber band that is resting on a surface. It is fully relaxed and safe. That is what your muscles do when you stretch daily. You train the muscle to be relaxed. Stretching daily trains your muscle to be relaxed in a lengthened state which is even better. Just stay in a safe range.

Another way to look at it is to think of shock absorbers. Stretching trains your muscles to remain lengthened and strong enough to control contractions and relaxation simultaneously so you are able to move smoothly.

We get into trouble when our untrained muscles are being protected by other systems firing…the muscle spindle and golgi tendon organ. This is so we are protected from pulls and tears. In the mean time, pain can ensue. There is a much more detailed and scientific explanation, of course; but, you get the idea.

Please remember one of my many mantras: pain is your reminder to stretch. Now, just remember how to do your stretches carefully and slowly…daily, for best results. Give yourself time for the lasting effect.

Also, please remember to continue your healthy nutrition choices: water, fruits, vegetables, healthy proteins, healthy fats and your doctors’ instructions.

More than food and stretching, is to be sure you let your body rest and recover during proper sleep habits, as well.

Bottom line is to stretch daily, do what you are trained and able to handle and follow your healthy lifestyle program as much as possible.

Best of health to you and good bye.

image from unsplash.

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.

 

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

Reflection of a Personal Trainer

“You can’t teach an old dog new tricks.”

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(image by Natalie~Personal Trainer~NAPS 2 B Fit)

Not true in my world. I can and do teach the older generation new tricks; both human and animal.

First, what do you consider to be an old dog? Second, what do you consider to be a new trick?

Maybe the older the dog, the more the dog has learned and there are no more new tricks to learn. Hmmm.

All it takes is patience and perseverance with the right cues, communication and understanding to learn a new trick. That’s all, time and practice.

Time could be one day, one week, one month, one year or more; that is just fine.

Practice until you get it, practice some more, continue practicing until it becomes second nature to you. Then practice some more and you will be a pro.

The same holds true for all of us. Just keep up with what you have learned to maintain what you have accomplished. Believe it or not, I need to do the same thing with my own customized health and wellness program.

By the way, I like my white hair. I also like the gray and white hair on you and our pets.

🙂

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(image: Unsplash)

Best of health to you and goodbye.

 

PHIT Will Help You Stay Fit

Personal Health Investment Today (PHIT) Act

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What does that mean? Here is the take away from the news I have been following for you:

“ In a huge victory for America’s health, the U.S. House of Representatives approved the Personal Health Investment Today (PHIT) Act, which would allow the use of pre-tax savings accounts for physical activity-related expenses.”

Click on the following secure link to read the full article:

“PHIT will help families with various activity costs, including pay-to-play in schools, organized team sports, individual activities, camps, clinics, classes, tournaments and qualified equipment. PHIT will also help adults’ activity, as it includes gym memberships, fitness classes, personal trainers, recreational sports/activities and other eligible activity expenses.”

Yes, we are on our way. The PHIT Act may be passed by December 2018. You will be able to use pre-tax savings accounts to pay for your personal trainer, health classes and other physical activity expenses. This will give you a discount of up to almost 40% off your health and fitness costs.

Yahoo! 🙂

Best of health to you and goodbye.

(image by Personal Trainer, Natalie aka NAPS 2 B Fit)

 

 

ACE Walking Fun Fact

Focusing on an object ahead of you can increase your speed by as much as 23 percent.*

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Wow, that can make a huge difference when you are racing, or want to get your workout in during a busy day. Not to mention, focusing on something in the distance will also improve your posture which leads to faster and more fluid movement.

Therefore, go out, focus as far into the distance as possible, and you will naturally increase your speed of movement.

Best of health to you and goodbye.

*source: American Council on Exercise

(photo: Unsplash)

 

 

 

ACE Walking Fun Fact

Walk to the beat of “Shut Up and Dance” and you’ll be going about 3.5 mph. If you can keep up with “Shake It Off,” you’ll be cruising at more than 5 mph.

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This sounds good to me. How about if I shut up and dance while shaking it off?

Yes, that sounds even better. What an exciting day! Very busy with many things that continue to challenge me; but, I will keep on trucking and walk it off, to shake off the stress.

I am ever so grateful for my health which gets me through the day and all of the rocky moments demanding my attention. I wish the same productive energy for you.

Best of health to you and goodbye.

(image from Unsplash)

 

NAPS 2 B Fit – Health + Fitness Tip

Lesson from kitty.

This is how we pump iron on a hot and humid day.

First find the weights.

Then take them to a cool place like the cellar.

Third, get into position on the bench and enjoy the atmosphere.

Now think about using your muscles in proper form… or just chill for a while.

Think about how winter will be back soon enough.

Does that put things into perspective for you?

Lessons from our furry friends can be priceless.

Best of health to you and goodbye.

(image by Natalie aka NAPS 2 B Fit)

ACE Walking Fun Fact

Interval walkers lost six times more weight than walkers who maintained a steady pace, according to a Danish study.

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Therefore, enjoy an interruption or two; because, that will automatically incorporate interval walking. This is the fact I keep in mind while stopping or slowing down to watch the fawns, smell the roses, let the dogs do their duty, catch up with a friendly neighbor or…uh oh… run from the bees, oh boy!

HIIT stands for High Intensity Interval Training which is a popular interval workout and safe when done properly.

Best of health to you and goodbye.

(image by Natalie aka NAPS 2 B Fit)