How to avoid common injuries.

If you decide to move your physical activity indoors when cooler temperatures arrive, here's how to stay safe while you stay in shape:

* Always warm up your muscles before any strenuous activity; and cool them down afterwards. If you're going to use treadmill or play basketball, walk around for five to 10 minutes before you start. After a workout, walk around and stretch your muscles until you cool down and your heart rate lowers.

* Train all of your major muscle groups. It's a mistake to focus on one area, such as abdominal muscles of biceps.

*Avoid lifting too much weight. If you can't finish eight repetitions without straining, you're probably lifting too much.

* Use good form. Learn how to adjust machines to your body size and avoid jerking while lifting weights. Jerky movements can lead to sprains and injury. Back muscles are especially vulnerable.

* Work hard enough ---but not too hard. Get your heart beating and work up a light sweat, but avoid workouts that are too intense. Moderate activity for longer periods of time will help you avoid injury and burnout.

Source: American Council on Exercise

last week....

Last week was my busiest week, I am swamped at work, new job kept me busy like a bee. But I like it that way. My mind got stayed in focus..work work and work. This is our life here in Alaska, lots of work and things to do. Some people don't like it but for and Jeff, we love it. We both love our work and the people we are working with.

Anyway, since I got busy at work, I haven't updated my blogs for awhile(only now...my mind is juggling in a hurry though)...for me to keep on doing my steps count..what I do is I don't seat on my chair..then on that way that will kept me moving back and forth. Instead of calling my co-worker to ask for something or vice versa I offered that if I can just to to their office and pick it up...that way ...make me go upstairs...and walk!

Since our office is just at the back of JC Penny, during my lunch time I go to the mall not to shop but to walk inside the building...warm and easy..i used the stairs instead of escalator or elevator. Well, the other day, I have to deliver some reports to SBA that is 8 blocks away and to Muni. Instead of charging the University for mileage(I am very cheap..) I just went and walked to deliver the reports..that way, I am not only helping the Institution to save a penny, I am also saving my health in fortune...

Walking is awesome, makes your mind keep wandering around...keep you abreast in what's going on outside your office, not only the email or newspaper information but to see how beautiful our environment is and appreciate what our Creator have shared for us.

Easy Ways to Add Fiber to your Meals

*Include plenty of raw and cooked fruits and vegetables, and eat the skins (apples, carrots, potatoes) whenever possible.

*Choose 100% whole-grain breads and cereals instead of refined flour products.

*Eat more beans, lentils and other legumes.

*Use oatmeal or whole-grain bread instead of white bread crumbs in recipes.

*Sprinkle one tablespoon of unprocessed bran, bran cereal, oat bran, or wheat germ over salads, applesauce, hot cereal, and cottage cheese.

Most adults need between 25 and 30 grams of fiber a day. Some examples: a large, unpeeled apple: 6 g; 1 cup All Bran cereal: 20 g; 1 cup cooked red beans: 9 g.

Source: Weight Loss: A Winning Battle, published by the Joslin Diabetes
Center.

SMART LIVING:
Increase fiber intake gradually, and be sure to increase fluid intake whne increasing fiber intake.

bad habit to avoid when out of town...

Prince of Wales is very irresistible. Very beautiful area. One of my husband's job is to travel around Alaska, he loves Alaska, although he spent most of his time in Portland, Oregon. He's been in Prince of Wales for a week and came back home with big tummy. He said he ate good food and that's what happen. At any rate, that next morning he woke up early and surprisingly went running around the neighborhood. He made a commitment that he will go running every morning just to take out those "love handle" on the side.

body, mind and soul..

"Quality is more important than quantity. Its's much better to hit one home run than two doubles." - Steve Jobs

" I finally lost weight because I'm no longer eating for my country." - Madeleine Albright

"I don't want to be younger. I just want to look it." - Christine Brinkley

"The cat could very well be man's best friend - but would never stop to admitting it." - Doug Larson

"A word to the wise ain't necessary - it's the stupid ones that need the advice." -Bill Cosby

"I'll bet living in a nudist colony takes all the fun out of Halloween." - Unknown

"Let life flow like a river; think positively so that everything becomes positive; the root of all the evil in the world is to think negative thoughts." - Bliss

affordable health care

1. Work toward a BMI less than 25 *BMI gives an indication of body fat for most people can be used to determine a person's risk for health problems related to overweight and obesity.

2. Exercise at least 30 minutes - collectively most days of the week

3. Have a regular, complete, preventive medical examination adjusted to age and sex.

4. Eliminate tobacco in all forms.

5. Learn how to control stress.

6. Control alcohol and eliminate habit-forming drugs.

Standing one-arm row with twist

Standing one-arm row with twist :
STRENGTHENS the back of the shoulders, sides of the back and the biceps while rotating the spine

Equipment:
Dumbbells

Exercise technique:
1. Stand with your left leg in front and the right leg behind.
2. Hold the dumbbell in your right hand. Lean forward from the hip and support your upper body with your left hand on your left thigh.
3. Contract shoulder blade and pull the dumbbell backward while simultaneously rotating the spine.
4. Slowly return to starting position.
5. Do all repetitions on one side, then the other.
Performance tips:
1. Initiate the movement by rotating at the waist.
2. Move with control to avoid jerking the spine.
3. Keep your elbow close to your torso.
Repetitions:
Do 12-15 repetitions per side.

always exercise with caution....