Archive for the ‘Uncategorized’ Category

Self-massage

By
August 5th, 2013



We can't all get to a professional massage therapist when needed, but self-massage is a great way to get immediate relief and also helps you to gain a better feel and understanding of your body.

Self-massage works well on those nagging tight muscles, cramps and aches that result from training hard. Be careful not to massage a recent injury or over massage an area. Doing so could aggravate the injury, cause increased swelling, bruising and actually prolong healing.

Massage legs

Leg masssages are wonderful after a long day on your feet or after a good leg workout. Use the base of your palms or your thumbs and fingers and run them down your thigh, from hip to knee. Lying on a foam roller and rolling over the back, front and sides of your upper and lower legs can be a little painful but, "oh so good!"

Massage feet

Any size ball can really come in handy. You can even run your fingers over the top of your feet and ankles. This is another end-of-day routine that offers much relief.


Massage back & neck

A foam roller, Ma roller or even medium-sized balls work well to massage the upper and lower back. Gentle hand massages and stretching also provide great comfort for the neck and shoulders. Ahhhh!

Massage arms and hands

There are great hand massagers (perhaps a golf ball) or just your own thumbs and fingers are handy hand and arm massage tools. Rub the muscles of the upper arm and forearms. End with a hand massage of the meaty portion of the palms, squeeze the palms and each finger all the way to the tips. After being on a computer all day or a long weekend of yardwork, arm and hand massages are so soothing!

Self-massage does more than feel good. It can also aid in healing, increase circulation and provide relief. Enjoy!

*** I invite you to visit my website www.lifefitnet.com and participate in a short online survey that should take only 2-3 minutes to complete. No one’s personal, individual data is ever shared and the aggregated information is used to Build a Healthy Hawaii and better understand individual needs and preferences related to establishing healthy lifestyle habits. Mahalo for your support! 🙂 Lori

Anytime Anywhere Workout

By
July 22nd, 2013



Recently, work demands have been so great that work has been coming home with me, and consuming much of my weekends and week-night evenings. I have been neglecting my workouts and as a result feel terrible, have increased stress and have been losing my tone and conditioning.

It's a familiar trap that I'm sure many find themselves in these days, trying to keep up with life demands.

Enough is enough!

Here's what I started doing. It only takes 6 minutes and has helped me get through those times when every minute counts. I've also included the progression so that anyone at any level can do it. Pick one (1) exercise from each category below. Do each exercise for as many repetitions as possible in 30 seconds (as fast as possible while maintaining control), then immediately go to the next exercise. Do 3 rounds of this. The whole thing will take 6 minutes.

(As with any exercise, make sure your doctor finds you fit to do so first.)

Legs

  1. Free Squats (as full range as possible)
  2. Lunges (as full range as possible)
  3. Squat jumps (as high as possible)

Chest

  1. Pushups (start from a stable elevated surface if you can't do it on the floor)
  2. Vary hand position
  3. Explosive pushups

Core

  1. Plank (begin on elbows)
  2. Plank (on hands)
  3. Mountain climber

Cardio-type (as fast as you can)

  1. Run in place
  2. High knee jog
  3. Burpees

This really helped me feel good and still keep some tone through those tough, ultra busy periods.

Note: push yourself enough to stimulate the muscle but not so much that you get hurt--especially if you haven't been working out regularly because of a busy schedule.

Be Strong Live Long

*** I invite you to visit my website www.lifefitnet.com and participate in a short online survey that should take only 2-3 minutes to complete. No one’s personal, individual data is ever shared and the aggregated information is used to Build a Healthy Hawaii and better understand individual needs and preferences related to establishing healthy lifestyle habits. Mahalo for your support! 🙂 Lori

Share the Road

By
July 14th, 2013



I realize that we are all leading very busy lives and time is of the essence. But it's time to take a step back and realize that we each do not own the road and need to share it with all users....bicyclist and pedestrians alike. It's not about just being ultra patient and this goes beyond being a courteous driver.

I have caught myself racing through intersections, oblivious of the pedestrians waiting to cross. but I was taken aback this week when twice I witnessed a driver and biker having an unfriendly exchange...following the drivers obvious effort to try to get ahead of the biker.

That's when I realized what a jungle it's become out there. It's like we are all in a race for the million dollar pot and we have a 'get there at all cost' attitude. I'm fairly certain that none of the drivers were on an emergency call to the hospital or on their way to a million dollars.

We repeatedly post messages to all about the need to get more active and we try to encourage people to get out and walk, jog/run, and bike but on a daily basis. But are we sending people to their doom? (Moreover, we do NOT have bike-friendly roadways for such an 'outdoorsy' state!)

I ask readers everywhere to take a breath when you are getting behind the wheel and take particular notice of pedestrians, bicyclists and others who share the roadways. While you may feel powerful and safe inside your one-ton vehicle, that doesn't mean you rule the roadway. If that were the case, those monster trucks would be driving right over us at intersections.

Don't tail the bicyclist because you think he/she is going to slow. Don't cut right in front of them because you think you can beat them. Watch for pedestrians as you approach crosswalks, intersections and driveways. No name-calling or finger displays.

Pedestrians, bicyclist and other street-users also need to accept responsibility too. You are in a far more vulnerable position. Proceed with caution. Be aware of drivers as wel.

For the safety and well-being of all, let's drive (and live) with Aloha--especially here in the Aloha State!

*** I invite you to visit my website www.lifefitnet.com and participate in a short online survey that should take only 2-3 minutes to complete. No one’s personal, individual data is ever shared and the aggregated information is used to Build a Healthy Hawaii and better understand individual needs and preferences related to establishing healthy lifestyle habits. Mahalo for your support! 🙂 Lori

Aging....Slowly?

By
July 8th, 2013



I am at the age where "anti-aging" is a daily thought. I see my parents (in their 80s) experiencing difficulty with the simple tasks. I listen to them grumble about getting old. I look in the mirror and see lines and wrinkles that I know didn't exist a decade ago. I now sleep on my back so that my face isn't all wrinkled in the morning. I hate it! Help!

Here are 10 Anti-aging tips:

#! - Attitude is everything! You are as old as you think. Perhaps there is something generational to this. My parents seem to be of the mindset of "aging gracefully." They accept aging as something natural that you cannot prevent, so you must accept it. I, on the other hand, plan on going down kicking and screaming...continuing to "challenge" mother nature until my last breath! Whichever way you look at it, I think it's important to keep a positive attitude about yourself, your life and the world around you.

#2 - Don't smoke. There has been enough research about this one--not only about aging but health in general.

#3 - Stimulate your brain! Studies have shown that educated women had few instances of Alzeimer's disease. So keep up with current affairs, socialize, read, and do things to challenge your mind.

#4 - Eat well. No crazy diets. Just eat a healthy, fresh, well-balanced diet. Get enough protein throughout the day, eat lots of vegetables, eat whole grains and fresh fruit. Stay hydrated. Limit your alcohol.

#5 - Exercise. Stay physically active. Include cardio, strength, range of movement and balance training into your program.

#6 - Spiritual peace. Whether you are religious or not, you can still enjoy a level of spiritual peace to help you through life's difficulties, deal with stress, offer you support and comfort, and give you strength.

#7 - Sleep. Don't underestimate the importance of sleep--quality and quantity matters. Research shows that with less than 6 hours of sleep you are at greater risk for heart attack, as well as affecting your function, recuperation, diet, etc.

#8 - Wrinkle reducer. Select a wrinkle reducer containing retinol. Looking better can help you feel better. And, yes, putting hemorrhoid cream does work to reduce puffiness and swelling under the eyes. And sunscreen is a must for all outdoor activity.

#9 - Take supplements. We can't always eat all the right foods with all the nutrients needed. Consider supplementation (multi-vitamins/minerals, anti-oxidants, B vitamins, etc.).

#10  - Hormone therapy, if necessary. Hormone levels can change as we age and hormone therapy may be helpful solution.

So whether you are "aging gracefully" or "going down kicking the screaming," these will help you carry on looking and feeling good, being healthy and aging well.

*** I invite you to visit my website www.lifefitnet.com and participate in a short online survey that should take only 2-3 minutes to complete. No one’s personal, individual data is ever shared and the aggregated information is used to Build a Healthy Hawaii and better understand individual needs and preferences related to establishing healthy lifestyle habits. Mahalo for your support! 🙂 Lori

Most Visited Businesses

By
June 29th, 2013



I was hoping that we consumers have been changing for the better but maybe we are going to have to keep working on it. Still today, McDonald's is the most visited business overall (statistics from April 2013). The survey by Placed Insights, which measures over 70 million business locations per day, shows that America remains a fast food nation.

This was evident in the top 10 ranking where 6 out of 10 of the most visited U.S. businesses in April 2013 were quick service food chains...McDonald's (#1), Subway (#2), Starbucks (#4), Burger King (#5), Wendy's (#6) and Taco Bell (#9). Check out the rankings below:

Sadly, although Subway has nearly 10,000 more U.S. locations than McDonald's, only about 2 out of 5 Americans visited Subway in April. More than half of all Americans visited McDonald's in the same timeframe.

I can understand Walmart, Walgreens, CVS and Target being on the top visited businesses list for our day-to-day household needs, toiletries and general dry goods. However, I wouldn't be surprised if the high ranking is also the result of our increase in drug usage as well.

At any rate, I'd still like to see our eating habits change for the better. Am I the only one that thinks something is wrong with the above picture? I haven't been to McDonald's in a long time but apparently there are others who have been making up for my absence. This is not an anti-McDonald's message. The movie "Super Size Me" did a good job of that. I had hoped that we were further along in our healthy-eating movement. Evidently we still have to keep plugging away. At this time, it is just food for thought...so to speak.

Live well. Eat well.

http://www.huffingtonpost.com. Posted: 05/29/2013 1:38 pm EDT

*** I invite you to visit my website www.lifefitnet.com and participate in a short online survey that should take only 2-3 minutes to complete. No one’s personal, individual data is ever shared and the aggregated information is used to Build a Healthy Hawaii and better understand individual needs and preferences related to establishing healthy lifestyle habits. Mahalo for your support! 🙂 Lori