Sunday, February 15, 2015

WEEK 4 CHALLENGE: February 16

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


(Monday, February 16, 2015 to Sunday, February 22, 2015)
Whether you began with week 1 or this is your first week,
Try these steps for a healthier you!

Your fourth week challenge is to strengthen your lower half!

Fitness CHALLENGE (Part 1): It’s time to get your lower half ready to run! Try this combination of exercises at least 3 times a week

(Part 2): Lets work on our posture! Try these 3 Stretches to Prevent Rounded Shoulders:
The first 3 can be done sitting on a chair, standing, kneeling, or sitting on the floor. These are great stretches for someone with a desk or office job and can be done (and highly recommended) anytime throughout the day.
1.    Back Bound Hand Pose

1.    Shoulder Squeeze

1.    Cow face Pose
These 3 yoga poses are excellent for expanding and stretching the chest, strengthening and reducing tightness of the shoulders, releasing tension in the back, all which will give you excellent results for rounded shoulders and better posture.

Sound mind CHALLENGE (Part 3):
 Spend a few moments thinking about a time when you believed in yourself even though others didn't.

How to do it
Think back to a time when you believed in yourself and followed your intuition, even when those around you were doubtful. Perhaps you embarked on a career change that surprised people or moved to a place that raised eyebrows. Think about how you felt during that time, and how you stayed strong in the face of others' opinions.

Why it matters
All of us feel pressure from others at different points in our lives, and it can be hard to shut out the voices that tell us to do (or not do) something. Recalling a time when you maintained your belief in yourself can motivate you to stay strong in the face of doubters in situations both large and small.


Of Mere Being
The palm at the end of the mind,
Beyond the last thought, rises
In the bronze distance.
A gold-feathered bird
Sings in the palm, without human meaning,
Without human feeling, a foreign song.
You know then that it is not the reason
That makes us happy or unhappy.
The bird sings. Its feathers shine.
The palm stands on the edge of space.
The wind moves slowly in the branches.
The bird’s fire-fangled feathers dangle down.
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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. However, please note that ISL does not endorse the organizations sponsoring linked websites and articles and we do not endorse the views they express or the products/services they offer.
Consult a doctor or other health care professional for diagnosis and treatment of medical conditions and before starting any exercise program or diet plan.

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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