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Total body
workout targets the upper and lower body with a variety
of exercises that can be done while seated. Although a
greater proportion of you rests on the floor, the
increase in sensory response provided can give you even
more of an idea of where you core is and how you lift.
Check out Top 10 Seated Workout Postures, this
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Studies show that Americans consume 1/3 of their daily calories away from home.
When dining out, don't forgo healthy nutritional practices. Ask the waiter to
box half of your meal up in advance, ask for a side of veggies, drink water or
unsweetened tea instead of soda, order your meal without the fattening extra's
(i.e. mayo, butter), etc. Remember, you're the paying customer and that paying
close attention to the details makes a huge difference.
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Be strong
It takes strength to be polite to someone who has been rude to you. It takes
strength to be truthful when a lie would be easier. It takes strength to do what
has to be done even though it is unpleasant and uncomfortable. It takes strength
to keep going in face of the obstacles, when it would be easier just to give up.
It takes strength to build for the future. It takes strength to resist
temptation. It takes strength to do what is right. It takes strength to make an
effort when it would be easier to make up an excuse.
And at the same time, strength comes from doing what is right. Strength comes
from the truth. Strength comes from building for the future.
Strength comes from effort. Strength comes from persistence.
Be strong, and you will get stronger. Your strength will bring triumph.
Your strength will bring success. You have strength. Use it and it will
bring many good things.
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"To laugh
often and much, To win the respect of intelligent people
and the affection of children; To earn the appreciation
of honest critics and endure the betrayal of false
friends; To appreciate beauty, to find the best in
others; To leave the world a bit better, whether by a
healthy child, a garden patch, or a redeemed social
condition; To know that even one life has breathed
easier because you have lived. This is to have
succeeded."
--Ralph Waldo Emerson |
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Raspberry Passion Fruit Swirls
Serves: 4
Ingredients:
Direction:
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Mash the raspberries in a small bowl with a fork until the juice runs. Scoop
out the passion fruit pulp into a separate bowl with the fromage frais and
sugar and mix well.
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Spoon alternate spoonfuls of the raspberry pulp and the fromage frais
mixture into stemmed glasses or one large serving dish, stirring lightly to
create a swirled effect.
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Decorate each dessert each dessert with a whole raspberry and a sprig of
fresh mint. Serve chilled.
Nutritional Information:
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Energy- 110 Kcals
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Fat- 0.47 g
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Saturated fat-0.13 g
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Cholesterol - 1 mg
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Fibre -2.12g
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Top 10 Seated Workout Postures
This total body workout targets the upper and lower body
with a variety of exercises that can be done while
seated. Although a greater proportion of you rests on
the floor, the increase in sensory response provided can
give you even more of an idea of where you core is and
how you lift. Always come to the floor exercises fresh.
Feel your seat bones on the floor and lift your body up
from them. Allow the hips to hinge; do not collapse them
and bend from the spine. Most of all, remember that any
Forward Bend comes from the hips, regardless of the
length of the legs.
Seated Forward Bend
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Let your head relax so that your neck is long, and
make your tummy as long as possible. After all, the
longer the tummy, the longer your lower spine, and
that means the deeper you hinge forwards. Think of
lengthening your lower spine out of your hips, as
opposed to dragging yourself forwards with your
arms, and you’ll find that any injury is very
unlikely. You will also begin to understand more
this feeling of a hinge. If you get the chance, ask
someone to give you a push there. It’s quite safe
and feels lovely.
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When you can, let the head bow and relax, as you did
in the standing Forward bend. Once again, you should
feel that your spine is lengthening up, out and away
from your hips. Extend your arms, relax and take
time to breathe.
Table
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Sit up. Place your hands behind your bottom,
slightly wider than shoulder width, which makes it
easier to find your back strength until the
flexibility of your shoulders appears. As you push
up, keep your elbows soft and try to get your chest
higher than your shoulders. Try to lengthen the
front of your body, and you should find this helps
to provide some more strength to stay up. If you
find that dropping your head back all the way is
difficult, either open your jaw wide or lengthen the
back of your neck.
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The table is similar to the Side Triangle, in that
you should feel as if you are making a tunnel
underneath you. This means really having to find the
muscles of your back, especially those that draw the
shoulder blades down the back. When you find these,
you will feel that they are responsible for lifting
the chest higher and higher, opening the front of
the shoulders and chest. So find the floor, push up
and make a tunnel.
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If you have inflexible ankles, then really extend
your toes to the floor, and not only will your
ankles open but your arches will also improve. The
more you can push down with your feet, the more you
can engage the backs of the legs to help you lift.
After all, they’ve been lengthened in the previous
posture and now it is their chance to be
strengthened in this one. Use your feet and feel the
floor.
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Try not to lock your elbows, since this hyperextends
them and takes the weight out of the muscles in the
back and into your joints. If you can, keep working
on getting your shoulder blades flat to your ribs,
as this will really help to open your shoulders.
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