|
Elements to Wellness - Center for body & soul
2008
This year I WILL,
drink more tea & take my vitamins
take better care of myself
make Massage part of m Alternative Health Plan
get monthly Facial Treatmnts to maintain my skin
take deep breaths
smile more
610.685.1761
Help us Welcome, Lana!!
She is a Licensed Skin Therapist willing to help you battle your skin care goals & waxing needs.
Mention this ad for 20% off your first service with Lana!
**cannot be combined with any other offer, used with gift certificates or toward gift purchases**
Top 10 Exercise Excuses
x
While not as entertaining as a David Letterman Top 10 List, this one can help you put your health into perspective. Do you use any of these excuses when the topic of exercise comes up? If you're not exercising, you've likely used some or all of these excuses at one time or another. That's a problem, not only because it means you're not getting enough exercise, but also because your lack of action may be contributing to other unhealthy choices that affect your life.
So, without further delay, here are the top 10 most common exercise excuses:
10. A general sense of apathy. "I don't really care about exercising. I work hard enough every day that I don't need an exercise routine."
9. Low on the priority list. "I have a lot of important responsibilities and exercise just isn't a priority right now."
8. Embarrassment. "I'm so out of shape, I'm afraid people will laugh at me at the gym."
7. Health issues and/or chronic pain. "I have a bad back, bad knees, etc., so I can't work out without severe pain." (This one might actually be a decent excuse – but are you doing anything to alleviate your pain besides taking medication?)
6. Lack of a routine or boredom with the current exercise routine. "I never know what to do at the gym. I don't like doing the same thing all the time."
5. Location, location, location. "There just isn't a gym that's close to my work or home."
4. Budget issues. "It's just too expensive to join a gym and buy all the necessary gear (clothes, shoes, iPod, etc)."
3. Bad experience. "I had a bad experience at the gym (with a personal trainer, dirty gym, obnoxious members, etc)."
2. Lack of motivation. "I'm too tired to work out at the end of the day. I just don't have the discipline to commit to an exercise program. Isn't there a quick and easy way to get in shape and lose the weight?"
1. Don't make the time. "With kids, a husband, a full time job and aging parents, I just don't have the time to exercise. It's not even on my radar at the end or the beginning of the day."
How many of these excuses are stopping you from exercising regularly? Whether it's one or all 10, now's the time to stop making excuses and do something about it.
Breakfast Replacement Smoothie!!
Trying to get out the door in the morning and eat a good breakfast is a tough combination, so finding a good smoothie combination to help me is a good idea. Well, I like Grape Nuts cereal and I like to mix it in yogurt and eat it with lunch or for a snack. So why not blend it into a breakfast smoothie? So I did.
Ingredients:
- 1/2 cup Grape Nuts cereal
- 1/2 cup vanilla yogurt (low-fat)
- 1 cup ice
- 1 banana
- 2 cups juice (orange, apple or whatever you like. I wouldn't mind trying pineapple in this)
Blend and feel the energy!
 For most people, mornings are a time to rush around, prepare lunches, inhale a quick breakfast and jet off to work. But the way you start your morning can set the tone for the entire day. Try some of these morning rituals to start the day right.
Eat breakfast. Starting off with a healthy, well-balanced breakfast regulates blood sugar levels and gets your body ready for the physical and mental stress of the day. Choose a combination of protein and fruit rather than the all-too-common caffeine and carbohydrates. **Or try our Breakfast Replacement Smoothie!!!
Listen to music. Depending on the type of music you listen to, hearing a few tunes first thing in the morning can energize, refresh, soothe or motivate you. Research suggests music therapy reduces stress and improves overall wellness.
Stretch in the shower. Stretching helps relieve tension and prepares your muscles for another day. The added benefit of stretching in the shower is hot water loosens the muscles for a better stretch and also promotes relaxation.
Write in a journal. Keeping a journal to document your emotions and fears aids in dealing with stress and increases self-awareness. A daily journaling session can help you focus, solve problems and process negative feelings.
Take a walk. Walking in the first light of morning can help you feel good all day. Just a few of the many health benefits of walking include sleeping better at night, controlling blood pressure, managing weight, lowering stress, and reducing your risk of heart disease, stroke, diabetes and many other conditions.
Practice yoga. Yoga incorporates a variety of stress management echniques such as diaphragmic breathing, meditation, stretching, and more. A 10-15 minute routine of yoga poses like "sun salutations" can center you for the day ahead.
Prepare Ahead of Time: Particularly if you have kids, it's important not to leave everything until morning. Pack lunches (including your own) and coordinate showers/baths at night. You'll have more time to relax, eat breakfast and do one or more of the above activities if you're not frantically trying to get those things done right when you wake up.
.
Health & Wellness Q&A
Question: My son just got his cast off today after two months of pins and healing of his left wrist. His first words were, "Mom, my hand looks like a flipper!" The muscles have reduced considerably and his wrist is very stiff. What can we do to build his muscles up again and get recovery underway? W.T. Sinking Spring, PA
Answer: It's quite common that after a joint has been immobilized for a while, like while wearing a cast, it becomes stiff and the muscles atrophy (shrink in size). The joint is now weak because the muscles that move it have not been used. A combination of stretching/strengthening exercises and massage therapy should be started right away. When a joint is not used there can be thickening in the joint capsule and adhesions can occur leading to the stiffness. Also, with surgery scar tissue is a real issue. Massage therapy can address both of these problems.
|
