The move targets core, arms, butt, legs and shoulders. Do 2-4 sets of 8-12 reps, 2-3 times a week, to get firmer in just under a month.
1. Stand with feet shoulder-width apart, toes facing forward. Hold a 5lb – 8lb dumbbell in each hand at shoulder height, palms facing in. With weight on heels, slowly bend knees and push hips back, lowering until knees reach 90 degrees (keep them behind toes).
2. Push back up through your heels while twisting your body to the right and pressing weights overhead until arms are fully extended. Make sure the twist comes from your core. Return to squat and repeat twist and press, this time twisting to the left. This is 1 rep.
Feeling bloated from all those rich holiday meals? Have a candy cane. Yes, really! A new study in the journal Pain confirms what naturopaths have long suspected: Peppermint can ease intestinal distress. Researchers discovered that the mint activates an “anti-pain” mechanism that soothes inflammation in the gastrointestinal tract. It doesn’t take much to feel the benefit, just a small piece will do. For a sugar-free option, sip a cup of peppermint tea or try peppermint capsules.
Whole Living Magazine, December 2011
Shopping, dancing, gift wrapping, shoveling? ‘Tis the season for achy muscles! Feel better with just a few stretches. Cat/Camel stretch, Prone (on your tummy) Press Up and Extended Childs Pose. Good bye back ache!
1. If you work at a computer make sure your monitor is centered and that you have sufficient lighting. 2. Sit with good posture…Don’t slouch while sitting or standing. Think plumb line: ears in line with shoulders-in line with hips-in line with ankles. 3. Don’t sleep on your stomach because the only way to breathe from that position is with your neck rotated to one side causing misalgnment at the cervcical and lumbar spine. 4. Do simple range of motion stretches like turning head from left to right, side to side and small forward neck circles. 5. Strengthen the postural muscles of the upper back with rowing exercise’s.
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We offer private Pilates lessons on the equipement (Reformer, Cadillac, Chair & Barrel’s). Private Lessons on the Pilates Apparatus’ available by appointment 630-964-4008.