Total Body Toner

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.

Peppermint Rx

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



Tips to prevent and reduce neck pain

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.

PT tip of the day: Proper lift technique for those holiday packages

Be Fit PT tip of the day: Proper lift technique for those holiday packages-Prepare for the lift by drawing your navel to your spine to set your core. Stand with legs apart to increase your base of support, bend from the knees, keep back straight, keep the load close to your body, lift from the legs. Don’t twist from the spine, instead turn feet with the load.