Superstar Saturday With HHWN
Enjoying A Healthy Lifestyle with
Bryant and Anita Hewitt
Saturday January 26, 2013
Food To Chew On:
Saturday – When you Know the Pilot
Psalm 121:2 (NKJV)
My help comes from the Lord, Who made heaven and earth.
Thought For The Day:
“I don’t know what the future holds, but I know Who holds the future” –E. Stanley Jones
Be that “Superstar by having fun yet focusing still on our health and wellness and still having fun doing it!! Be good to yourself and have a wonderful weekend!! J
Eccentric Straight Leg Raise
Purpose of this exercise:
This exercise works your abdominal and hip flexor muscles which will improve your ability to get out of bed, get out of a chair and maintain your posture.
How to do it:
Step 1
•Lie on your back and tighten up your abdominal muscles.
Step 2
•Bring your right knee up toward your chest.
•Keep your left leg on the floor.
•Straighten your right leg and slowly lower to the floor.
•Repeat 10 times with both legs.
Breathing:
•Exhale during the upward movement phase.
•Inhale during the downward movement phase.
Tips:
•Keep breathing in through your nose and out through your mouth.
•Keep your pelvis as motionless as possible.
•Make sure your spine is in a neutral position.
Take it up a notch:
•Hold your leg at the top for 10 seconds
•Add a 1 or 2 pound ankle weight.
Discover the Best Pilates Workout for You
•Cardiolaties is a faster paced work out to get that much needed aerobic element into the mix for you. A firm knowledge of the Pilates mat work is essential to taking this type of class. Each mat exercise is going to come at you quickly and it’s necessary for your form to be spot on and your ability to engage your core muscles properly is inherent. Then you come to the standing portion which may include any number of aerobic type moves and may include the use of light weights. Often this is set to an upbeat music lineup.
So what does this all mean? People want to enjoy what they are doing for their fitness routine and above all benefit from the hard work they put into it. The variety comes from the need to find the “right fit”. We know we need flexibility, strength, cardio and we want to enjoy the path we take to achieve it. We know that Pilates seems to be the way to go, but then all the choices combined with it. For me, the one thing that is constant throughout all of these is that the core abdominal work taught by Pilates is the pillar behind long-term fitness results.
A Healthy Menu For
Saturday
Scramble 3 egg whites with 1 oz. lean turkey sausage and have 1 toasted whole-wheat English muffin topped with 2 tsp. of olive oil spread. At lunch, make a large spinach salad with baby spinach, 1/2 cup of pinto beans, 10 matchstick carrots and 2 tsp. of sunflower seeds. Dress with 2 tsp. of balsamic vinegar, 1/2 tsp. of Dijon mustard and 1 tsp. of olive oil. Enjoy a whole-wheat tortilla with 1/4 cup of hummus and a banana on the side. For dinner out, order grilled chicken with steamed vegetables and a large green salad. Snacks include 1 cup of low-fat yogurt topped with a sliced kiwi and a low-fat string cheese with whole-grain crackers.
Sunday
Have two whole-grain toaster waffles with 1 cup berries and 1 tbsp. of peanut butter in the morning. For a brunch, enjoy an omelet made with three egg whites, one egg, 1 cup sautéed spinach, chopped tomatoes and 1/4 cup of feta cheese. Have 1 cup of fruit salad on the side. For a family dinner, bake 5 oz. of lean pork chop and serve it with a mixture of 1 cup of black beans and 1/2 cup of steamed wild rice along with a salad of 1 cup sliced tomatoes topped with fresh basil leaves, 1/2 tbsp. of balsamic vinegar and 1 tsp. olive oil. For a snack, enjoy a small bran muffin on the go.
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