Exercise

There are many exercises you can do at home with minimal or even no equipment. Here are a few examples you can do on your ottoman or bench, kitchen chair and couch. This is a side plank with a leg lift. You will be using your obliques to hold you up. While in the side plank, lift and lower your top leg. If this move is too difficult you can lower your knee to the ground and perform the move from that position. Try to do it for 30 seconds on each side and repeat. The tricep dip can be done on any sturdy chair or the steps. The closer you bring your feet to the chair the less difficult the move will be. Try to get 20 of these done or do it for 30 seconds right after you do your side planks! This picture shows hip bridges. You place your feet on the edge...

The most fattening time of the year is upon us.  Holiday parties, festivities, treats at work, and lots of food!  How are you going to fit into your jeans in January?  You have to give yourself a pep talk now so you can prepare yourself mentally to be strong enough to resist too many of the sabotaging foods.  Remind yourself of all the wonderful reasons you want to be healthy throughout the season and in years to come.  Imagine yourself in February putting on the belt that still fits perfectly.  Remember the feeling you have when you are at your best.  Come up with a thought or activity that will help you when you are tempted to make a poor choice.  You can enjoy all of the festivities but keep in mind what you are putting into your mouth.  Drink...

You don’t have to exercise all at once to burn calories during the day.  Try getting your heart rate up, with some jumping jacks or push-ups leaning on the counter-top, while you’re waiting for the microwave.  Try doing lunges while you are running the vacuum.  Do 10 calf raises on each step as you go upstairs!  Bring in the grocery bags one at a time.  Do 10 or 12 squats before you actually sit in the chair.  Be creative. Burning 30 extra calories 10 times throughout the day is the same as burning 300 calories during a 30-40 minute workout.  So there are no excuses for not having time to workout!  Remember this tip as the holiday parties draw near.  It is so easy to take in an extra 100 calories but don’t forget to burn it off. ...

The choices you make in everyday life can contribute to the development of cancer. Preventing weight gain with proper dietary habits can reduce the risk of many cancers. Eating foods full of sugar and fat calories without much nutritional value will lead to obesity. Scientists have learned about the relationshiop between obesity and cancer. They have concluded that cancers of the colon, breast, endometrium, kidney, and esophagus are associated with obesity. Proper lifestyle choices can reduce the risk of many cancers. Examples of poor lifesyle choices would include smoking, alcoholic drinks, and physical inactivity. Smoking is the leading cause of cancer and death from cancer. The U.S. Surgeon estimates that even living with a smoker increases the...

For fat and weight loss, what matters most is the difference between the number of calories you expend and the number of calories you consume. Fat and weight loss is about burning lots of calories and cutting back on the number of calories consumed. For the purpose of losing weight, it matters little whether the calories burned during exercise come from fat or carbohydrates.     To maximize your fat loss, try these workouts. For assistance in designing effective, safe workouts, consult with Lisa - your personal trainer at Rettay Chiropractic.   Go Hard A great way to perform high-intensity exercise and decrease your body fat percentage is through interval training, which breaks up the work with periods of rest. Not only does interval training allow...

Check out this quick video on the results of taking anit-depressants and adding exercise to relieve the symptoms…  http://www.bing.com/videos/watch/video/jog-your-mood/1d3p5er7k?q=depression%20exercise&from=en-us_msnhp&rel=msn&cpkey=f5c5d983-0e22-7201-01a0-5a37997aca9c%7cdepression+exercise%7cmsn%7c%7c