Muscle-building Monday

Try it three times this week:

Side Squats:

To perform this exercise, stand with your feet together, slight bend in the knees, arms relaxed at your sides. Keep your left foot stationary as you take a side-step with your right foot, so your feet are a little more than shoulder-width apart. Squat down, remembering to not go lower than a 90 degree angle in your knees while keeping your knees over your ankles (in other words, stick your rump out).

Push through your heels to return to your beginning position (feet together). Repeat for your left side, keeping your right foot stationary, and return to beginning position. You just did 2 reps of side squats. Complete 3 sets of 12 reps, resting 1.5 to 2 minutes between sets. If you really want a challenge, hold medium-heavy dumbbells in your hands while performing side squats.

Really gross!!!

I saw this clip on another health promoting site, and I have to wonder, is this real? What do you think???

Eight weeks

What were you doing eight weeks ago? Go look at a calendar to remind yourself if you've forgotten.

What are you doing eight weeks from now?

Eight weeks ago you could have started one of my exercise programs, and by today you would have already seen results. So why not start now? Eight weeks from now you'll be really glad you did.

Send me an email at thinkwellactwelllivewell@gmail.com and let me know you want to get started. It'll be the best $20 you've spent this month!

***I design a specific program for you, your abilities, your access to equipment/gym/home gym, keeping in mind your desired results.***

Importance of water

"Water is the only drink for a wise man." -- Henry David Thoreau

Especially when you're exercising!! Water fuels the cells of your muscles to break down and build up properly. To determine how much water you need to rehydrate, weigh yourself before you begin your workout. As soon as you've finished exercising, weigh yourself again. You'll notice you've lost a few pounds. Start drinking water and continue to weigh yourself until you're back at your original weight. This ensures you've got the minimum amount of water for your body to recuperate. Continue to drink your 64+ ounces throughout the day.

Although it's nice to see that you've already lost a few pounds after your hard work, in reality you're starving your muscles of what is going to help them. In the long run it's more important to rehydrate than feel like you've instantly lost a couple pounds.

Sun Protection

With summer upon us (and it came at me very hot this year!) I wanted to send out a reminder about the importance of protecting our skin from the sun. In addition to aging our skin (the UVA rays break down our collagen causing wrinkles), it's been discovered that because it reaches deep into the underlying support structure of the skin, UVA is the main culprit for many melanomas.

Block those UVA rays on yourselves and kids (keep their fragile skin covered!!) by using an SPF 30 or higher sunscreen. You'll thank yourself as the years pass by!

Recipe time

Berry-Melon Pops (http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=50452)

Ingredients

• 2 1/2 cup watermelon, seeded and diced
• 1/2 cup blackberries
• 2 Tbsp sugar
• 1 Tbsp fresh lime juice

Instructions

• Purée ingredients in a blender until smooth. Strain into a 2-cup measuring cup, pressing on remaining solids to extract all the liquid. Pour into 8 Popsicle molds. Freeze until hard, at least 5 hours or overnight.

3...2...1...lift-off

There's a really funny skit from SNL (a while ago) about "Mom Jeans." I find it funny for two reasons; 1, seriously, why would anyone knowingly wear those? And 2, you never have to have that posterior. While genetics always play a role in how your body looks, the size of your frame, etc, you can lift your rump a little if you so choose. It'll take some hard work though.

Squats: to me these are absolutely key for a good "lift." Whether it's wall squats, plie squats, walking side squats, or your everyday stationary squat, you'll work your leg and glute muscles; especially that area right under your bum and at the top of the back of your leg (hamstring). Make your squats more difficult by holding heavy dumbbells in each hand, or slow down your count of going up and down (2 seconds down, 2 seconds up or 1 second down, 3 seconds up). Please remember to only go as low as your knees allow -- a 90 degree angle. When coming back up, push through the heels of your feet, not the balls of your feet. It'll burn and give you a "lift"!!!

Hershey's Tour de Pink

Designed to spread hope and awareness, the Hershey’s Tour de Pink is a four-day bike ride from Hershey, Pa. to New York City, taking place October 3-6 during Breast Cancer Awareness Month. For you busy readers who would like to get involved but can’t make it to the East Coast, the Hershey’s Tour de Pink Virtual Ride challenges riders to pedal 220 miles from now until October 6 (whether on a stationary bike, quick rides through the neighborhood or even a bicycle built for two), and host their own *YSC (Young Survival Coalition) fundraising effort.

Riders can participate as an individual or as a team, logging miles online and seeking sponsors. Those riders who raise at least $250 will receive an official Hershey’s Tour de Pink jersey, and one-hundred percent of the money raised will go to the *YSC.

If you are interested, please visit Hersheys Pledge to check it out.

*About the Young Survival Coalition
The Young Survival Coalition was founded in 1998 by three women diagnosed with breast cancer under the age of 35 who were discouraged by the lack of information available to young women diagnosed with the disease. With revenues of $2.4 million, over 23,000 constituents, nine staff people and six affiliates, the YSC works to change the face of breast cancer by advocating for more research on young women and breast cancer and providing this underserved population with programs and services specific to them. The YSC also provides a peer-support network of survivors as well as vital resources to decrease the sense of isolation felt by young women affected by breast cancer.