Sunday, February 8, 2015

WEEK 3 CHALLENGE: February 9

6-week Health & Fitness Challenge in preparation for the 
ISL 5k- Spring Shuffle taking place March 7, 2015


(Monday, February 9, 2015 to Sunday, February 15, 2015)

Whether you began with week 1 or this is your first week,
Try these steps for a healthier you!

Your third week challenge is to strengthen your core!

Fitness CHALLENGE (Part 1): Abs of steel! Try this combination of ab exercises at least 3 times a week.

(Part 2): Your core means your heart too! Take care of what makes you tick.

Sound mind CHALLENGE (Part 3):
Take 3 minutes to breathe deeply in silence before you go to sleep.  Place your right hand on the top part of your abdomen and your left hand on the lower part.  Breathe deeply…inhale and count to one. Then on your exhale breath, count to two and push out all of the air in your chest. Let your mind wander without restrictions.  Feel your core muscles move up and down with every breath. Challenge yourself to be silent and accept the thoughts that go through your mind without conversing with yourself.  Let go of the day and enter into a deep sleep with a relaxed body and mind.

The Happy Heart
How happy the heart
when left to sing and dance
when given every dream
told to believe
and never be afraid
happy joyful each beat
while the laughter is filling
those days and nights
which pass by so quick
leaving little memories
to always be kept
a treasure of their own
the friends which came
for the love they shared
and the joy they gave
valued in every way
how happy the heart
which has all this
                                                                 -Matthew Holloway
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Disclaimer: This article is for information only and should not be used for the diagnosis or treatment of medical conditions. All reasonable care has been used in compiling the information but make no warranty as to its accuracy. Consult a doctor or other health care professional for diagnosis and treatment of medical conditions and before starting any exercise program.

Regular exercise can help you control your weight, reduce your risk of heart disease, and strengthen your bones and muscles. But if you haven't exercised for some time and you have health concerns, you may want to talk to your doctor before starting a new exercise routine.
When to check with your doctor:
Although moderate physical activity, such as brisk walking, is safe for most people, health experts suggest that you talk to your doctor before you start an exercise program if any of the following apply:
· You have heart disease.
· You have asthma or lung disease.
· You have diabetes, or liver or kidney disease.
· You have arthritis.
You should also check with your doctor if you have symptoms suggestive of heart, lung or other serious disease, such as:
· Pain or discomfort in your chest, neck, jaw or arms during physical activity
· Dizziness or loss of consciousness
· Shortness of breath with mild exertion or at rest, or when lying down or going to bed
· Ankle swelling, especially at night
· A heart murmur or a rapid or pronounced heartbeat
· Muscle pain when walking upstairs or up a hill that goes away when you rest
Finally, the American College of Sports Medicine recommends that you see your doctor before engaging in vigorous exercise if two or more of the following apply:
· You're a man older than age 45 or a woman older than age 55.
· You have a family history of heart disease before age 55.
· You smoke or you quit smoking in the past six months.
· You haven't exercised for three months or more.
· You're overweight or obese.
· You have high blood pressure or high cholesterol.
· You have impaired glucose tolerance, also called pre-diabetes.

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