Yoga for lower back pain

Whether you woke up with a tight lower back, your desk job has you aching, or you overdid it at the gym, here is a relaxing yoga sequence designed specifically to stretch your lower back. Since tight hips, hamstrings, and shoulders can often trigger discomfort and pain, this sequence will also lengthen those tension spots. Do this series of yoga poses any time your back needs a little extra love.

Superfood!

Everyone loves to know the "latest" super food list! I've come across some really fancy exotic recommendations; the problem is, I can't find them in my grocery stores! Really, super foods don't need to be exotic! They just need to pack nutrition punch!

Recipies for this wacky weather

Do you remember how nice Sunday was? And how cold it go on Monday? Sometimes being prepared with good food during these times makes the weather seem not as cold or bad. Try these dishes. We had the Thai Pork and noodles.

Are you Flu smart?

I am now! 5/11 but now I know how the flu works. Check out the quiz from the NY Times here! Hopefully you did better than I did!

There is an app for that

Apps definitely help us out more than we think. I use a couple apps to keep track of calories and to keep track of what I am eating. PCMAG has a great list of apps that can help us with our workouts.

Healthy Snacks!

Well, I missed posting something fantastic for the Super Bowl, but you could probably save these for March Madness. A healthy smorgasbord of snacks here

A Healthier Workplace

Thank you, Mr. Newport for this great article!

10 Ways to Make Work Healthier

Warm weather workout

Last Monday was gorgeous! It inspired me to workout outside. Here is part of my workout!

SEESAW Partner up for this core-challenging move. The move: Seesaw Pushup Hold How to do it: Partner A: Choose the side of the seesaw that’s in the down position and face away from it. Assume a pushup position with your hands on the ground and your toes on the seat so your body extends in a straight line from the seesaw. Use your core muscles to keep your body straight. Partner B: Stand beside the other end of the seesaw and use your hands to slowly push down on the seat so partner A's feet rise off the ground. Begin with a small downward movement, and increase the range of motion based on your partner’s comfort level. (The greater the range of motion, the harder it will be for your partner to stabilize her spine, and the greater the challenge.) Then allow your side of the seesaw to rise back up to the starting position. Repeat slowly for 60 seconds and then switch roles.

SLIDE Nope, you're not riding down it! Use the slide to work your body against gravity. The move: Sliders How to do it: Facing the base of a smooth-surfaced slide, place your hands on the sides of the slide (be careful of sharp metal edges on old-school models) and assume a pushup position. Walk your hands up the slide, with your feet following and without bending your knees, so you are shuffling up the slide (not climbing). Once you get to the top, reverse the movement. Repeat for 60 seconds. Make it harder by walking up the slide backwards so your upper body is now working harder against gravity.

SWINGS Who needs a suspension trainer when you can do these moves on a swing? The move: Atomic Pushup and Mountain-Climber Combo How to do it: Atomic Pushup: Begin in a pushup position with your hands on the ground and your feet on top of the seat of a swing. Keeping your core tight and your lower back stable, bring your knees toward your chest, then reverse the movement. Follow with a pushup, holding your body in a straight line and your elbows tucked tight to your sides. Perform the entire sequence as many times as you can for 45 seconds, then rest for 15 seconds and transition to the Swing Mountain Climber. Swing Mountain Climber: Begin in a pushup position again, this time with your palms on the seat of the swing and your feet on the ground. Keeping your lower back stable, bring one knee in toward your chest, then return it to the starting position. Alternate knees and repeat for 45 seconds, increasing your speed to add intensity.

JUMP ROPE Jumping rope can be a pain, especially if you keep tripping on the rope. Use a fake jump rope to make it more fun and effective (and less embarrassing!). The move: Make-Believe Jump-Roping Boxing How to do it: Pretend you are holding a rope and mimic jump-roping movements with your arms as you bounce on your toes. To mix it up, hop from foot to foot, front to back, or side to side. You can also add in moves such as high knees or butt kicks. Alternate between three minutes of work and one minute of rest; that’s one round. Perform up to 10 rounds.

Being THIN isn't the same as being HEALTHY!

When looking at your nutritional goals, you should always say be healthy. Some of the thinnest people are the unhealthiest, body builders included! Being Thin Isn't the Same as Being Healthy- Oz Garcia (Not Dr. Oz, but I bet he would agree!)

What that Coke does....

Just some facts about soda to think about...

World's Fastest Workout

Do you have five minutes to spare for a kick-butt workout? Try it!

:00 Squat Thrust

:20 Rest

:30 Mountain Climbers

:50 Rest

1:00 High Knees

1:20 Rest

1:30 Jumping Jacks

1:50 Rest

2:00 Squat Thrust

2:20 Rest

2:30 Mountain Climbers

2:50 Rest

3:00 High Knees

3:20 Rest

3:30 Jumping Jacks

3:50 Rest

4:00 DONE!

Stretch your brain

Sometimes you need to stretch your brain as much as your muscles! I have found that games can help me do that. Check out Play With Your Mind for a brain break/stretch!

Workout Inspiration

Sometimes I can't get myself motivated to workout like I need to exercise. I look to quotes like these from the slide show to get me off my butt and get me moving! Sometimes we just need a couple extra words of motivation! Motivational Exercise Qotes

Pictures of Healthy Food!

I am very guilty of posting delicious pictures of the food I have prepared or purchased. They are usually of the not so healthy variety. At This is Why You Are Thin, bloggers and you can post pictures of your healthy concoctions and feel a little better about gawking at delicious plates of food.

Wellness Wally!!

It is competition time!

Every week, until I run out of prizes, there will be a scavenger hunt. In this hunt you are looking for a little squeezy doll named Wellness Wally.

There will be a clue, here on the blog. You will have to find him and bring him to me in order to pick your prize!

First clue: it is where everyone tells you to position your car to burn extra calories.

Lime Jalapeno Chicken

A new favorite! Simple, and healthy!

http://www.eatingwell.com/recipes/lime_jalapeno_chicken.html

The no gym workout!

Working out does not have to be in the gym. you don't have to buy tons of equipment to workout!

http://www.webmd.com/fitness-exercise/ss/slideshow-no-gym-workout

Thanks WebMD!

Meat Protien Substitutions

Snacking on these will keep you fuller, longer... plus it is always fun to shake up proteins in your recipes

30 Minute Beat the Winter Blues Workout

On the snow day, I didn't want to go out side. I don't want to go outside at all when it is cold! I was surfing the net (do people still say that?!) and found this great workout. Active.com has some great resources. http://www.active.com/fitness/Articles/30-Minute-Indoor-Workout-to-Beat-the-Cold-Weather-Blues.htm?cmp=17-1-3801

New Year's Resolutions

We all make them, and some times they stick. Here are some great rules/directions to follow when creating them. Better late then never!

1. Be realistic by setting achievable goals. Winning the lottery, for example, is out of your grasp.

2 Describe your resolutions in specific terms. Instead of "I don't want to be lazy," opt for "I want to exercise regularly" or "I will cut down on my television watching."

3. Break down large goals into smaller ones. For instance, commit to losing weight by resolving to join a gym and improve your eating habits.

4. Find alternatives to a behavior that you want to change, and make this part of your resolution plan. So you want to quit smoking but you smoked to relax yourself? What other forms of relaxation are available to you?

5. Above all, aim for things that are truly important to you, not what you think you ought to do or what others expect of you.