Archive | October, 2014

Slow Down… and Push Up

27 Oct

Oh, the push up. Love it or hate it, this exercise is pure gold. It strengthens many muscles at once, is extremely efficient when time is limited, can be easily modified for various injuries or strength levels and requires no equipment. Hooray!

In order to create the magical win-win for your body, it is muy importante to slow down, engage the abdominals and focus on bending the elbows to lower the body as opposed to collapsing into the shoulder blades. Shall we have a run at it?

1. Place your hands on the floor underneath your shoulders (or place hands on the wall or railing for a modified version). Shift weight back into your heels, draw your belly button towards your spine, tuck your tailbone and keep your shoulder blades wide and head in neutral (see Figure 1). This is your starting position.

Figure 4

Figure 1: Start position

2. Inhale and slowly lower (2 counts) your entire body towards the ground as one unit by bending the elbows (the elbows will point back at a 45 degree angle away from your torso). Keep the shoulders wide and head neutral. Stop once your chest is about a fist distance away from the ground (see Figure 2).

Figure 5

Figure 2: Lowering position

3. Exhale and slowly push your body up as one unit to the start position.

4. Perform 10 reps or as many as you can do with proper form.

Using a secure wall, railing or table works well to modify the exercise (see Figure 3). If you would like to increase difficulty, you may slow the tempo down even more, increase reps to 20 or place your feet on an elevated surface.

Figure 2: Modified Push Up

Figure 3: Modified push up on secure desk

Regardless of what you do, be certain you have proper form and stop the exercise if you feel any pain. It is always ideal to have the expertise of a certified personal trainer to ensure proper form and programming are achieved for your unique needs and goals. And remember, before you start any exercise program, please get the A-OK from your physician.

 

For your customized exercise and nutrition program, please contact me at 402-819-8970 or stephsbell@yahoo.com.

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How to Throw a Halloween Hootenanny 101

20 Oct
Austin Powers needs his teeth back! Check out the apple and almond butter recipe here: http://recipes.howstuffworks.com/green-meanies-recipe.htm#

Austin Powers needs his teeth back! Check out the apple and almond butter recipe here: http://recipes.howstuffworks.com/green-meanies-recipe.htm#

Let it be said: I am from the generation that slayed vampires as opposed to falling in love with them and letting them sparkle (it must be noted that Buffy the Vampire Slayer did produce some enjoyable vampires in Angel and Spike). So there’s that. Now, let’s enjoy Halloween minus the guilt, shame, upset stomachs and sugar comas!

 

Here are 2014’s Tips for a Halloween Hootenanny to Remember…

1. Bring Nature In. Rather than decorating with candy corn, use acorns, apples, or leaves to add a homey vibe to your fall decor… or (un)lively things like mummies, zombies and spiders. Whatever…

2. Let it Glow! Swap the spider cupcakes and bloody cookie fingers in your gift bags for a G-rated Rave and hand out some glow sticks.

3. Work Your Thang. Build special memories with your kids and show them (and yourself) that play is fun and important for a healthy body. Start the night with a Mini-Monster’s Ball before your dinner. Play the Monster Mash and other fun Halloween tunes and dance your little vampire heart out. After dinner, join the kiddos and walk house-to-house with them while they trick-or-treat. Take turns thinking of different ways to get to the next house… maybe you do the Igor Foot Slide, the Boogie Man Boogie or the Headless Horseman Trot.

4. Bat Wings, Brains and Barf. Doesn’t that menu just scream “Eat Me!?” Plan a fun Halloween dinner that will actually excite the kids to sit down and eat a healthy meal before trick-or-treating. Think chicken “bat” wings, scrambled “brains,” carrot “fingers” with almond “fingernails” (stick the slivered almonds on the carrots with a little hummus), or guacamole vomit (bonus points for extra chunky and having it come out of a pumpkin or other figure) with vegetable dippers.

5. Savor Your Sweets with Enjoyment and Pleasure. It is Halloween, have your favorite candy or cookie or dark-chocolate dipped carameled apple and enjoy it in the company of your family or friends. The key is to not just devour it, but savor it. Eat it slowly, taking time to notice all of the flavors, colors, textures and feelings. Make it a game and see who can eat the slowest. The more we enjoy food, the less power it has over us and the better we realize that one actually is enough.

6. Spread the Love. Allow your kids to choose 10 pieces of their favorite bite-size candy (a month supply at two pieces per week). Allow them (and yourself) to have one or two pieces of candy that night. Place the remainder in the freezer, picking one night during the week when they may have two more pieces of candy. This will give all of you something to look forward to and know that you aren’t depriving yourself of your favorite sweet treat. After they choose their candy, bag the rest and donate it or throw it away. Many organizations and dentist offices will collect the candy (and some will pay you for it) and donate it to troops overseas. Go to http://www.halloweencandybuyback.com for a list of participating businesses.

Whatever you decide to do this Halloween, laugh often, be safe and enjoy the little moments in life.

Spaghetti 2.0

13 Oct

IMG_1969Sometimes traditional recipes just need a little nutritional upgrade that doesn’t downgrade the flavor. Mangia!

Ingredients:

1 spaghetti squash

5 cloves garlic, skin on

4 heads of broccoli

1 lb ground bison (can also use grass-fed beef or turkey)

1 small yellow onion, diced

24 oz jar tomato sauce (I like Bionaturae brand)

1 Tbsp dried oregano

1 Tbsp dried basil

1/2 tsp sea salt

20 turns cracked black pepper

optional garnish: toasted squash seeds, fresh basil

Directions:

1. Pre-heat oven to 350°. Cut the top stem and bottom off of the spaghetti squash, then cut in half lengthwise, remove the seeds (rinse and pat dry for later if you want to toast them), coat the skin with olive oil and lay each half cut side up on a baking pan. Also, coat the garlic cloves (skin on) in olive oil and place them on the sheet too. Roast for 20 minutes.

2. While the squash is roasting, chop the broccoli into florets and steam in a steam basket for 15 minutes. Remove and rinse with cold water to cool.

3. About now the timer will go off on the squash and garlic. Remove the roasted garlic and place the squash back in the oven for an additional 20-25 minutes or until done.

4. Then, brown bison (or meat of choice) in a large skillet pan. Drain grease. Peel the cooled garlic, mince it and add it to the skillet along with the diced onion, tomato sauce, oregano, basil, salt and pepper. Simmer for 15 minutes, stirring occasionally.

5. Allow the squash to cool while the meat sauce is still simmering. Once cooled, use a fork to remove the spaghetti-like strands. Plate the spaghetti, then broccoli and top with the meat sauce. Add additional toppings such as the toasted squash seeds (the toasting method is described in this recipe) or fresh basil.

Serves 4-6

How to Flourish In Your Body

6 Oct
Enjoy every experience and be present in the moment... even when you are grocery shopping.

Enjoy every experience and be present in the moment… even when you are grocery shopping.

There is no need to

shame,

beat,

punish or

diet our body to good health.

 

Rather, let us

ACCEPT (that we are perfectly imperfect)

RESPECT (our body and know we deserve to feel amazing)

LISTEN (to our body and what it truly needs)

FEEL (that our self-worth is not in our appearance)

and LOVE our body. (that’s it–just love)

 

Then, true health will SHINE throughout us.