Ambassador of Wellness

6 Best Practices For Good Sleep when you Travel

We all know that we feel better when we get good sleep, but yet, sometimes it seems like folks get into a competition for bragging rights to see how little sleep they can get and still function. The thing is that there’s so much that we don’t know about sleep; for example, why we do it. We know that we process information and learn while we sleep, and that our cells regenerate. But when we think about early man, and how much it made him vulnerable to predators, it’s not logical to think that we shut down for 1/3 of our life. Just like amounts of calories, how much alone time we need, or whether we like cilantro, everyone’s ideal amount of sleep differs. Some folks do great on 6 hours, while others need a solid 8. And there are times in our life when we might need more – Read More . . .

3 Tips for Staying Fit When You’re On the Road

For folks who love traveling, or who travel for their job, it’s one of the downfalls that goes along with the luxury of going to wonderful new places: traveling is disruptive to even the best intentioned person, when it comes to their health. I recall when I started my first job where I would be traveling 100% of my time; I knew that business travelers often gained weight. I was already bigger than I felt comfortable with, and didn’t want to gain more. I was young – in my late 20’s. I had never exercised before in my life and my diet was sh*t. I knew my diet was bad. I loved bloomin’ onions, burgers, fries, and beer. I knew that I should be eating more vegetables, but I didn’t know how to do that – so I did it the only way I knew how – I became a Read More . . .

Leg Circles

Major Muscles Worked: Legs, Glutes, Hips Set Up: Start on the floor or mat on all fours; hands and knees hands should be shoulder width apart, and knees, hip width The Movement: Shift your weight in your palms and the knee of your right leg Raise your left leg to the side as far as you can without compromising your hip height. engage your core Make large circles with your knee, trying to move throughout the entire range of motion for your hip Only go as far as you can without twisting or shifting weight between your arms. Reverse Direction Change Legs Specific Cues: Keep your hips square to the ground. Resist the urge to bend the arm of the stabilizing leg. Keep your arms the same throughout the movement. Keep your core tight, and resist the urge to raise your leg higher than the joint will allow. Just do Read More . . .

Hamstring Curls

Major Muscles Worked: Hamstrings, Calves, Glutes, Core Set Up: Stand up straight, feet about hip width apart. The Movement: Place your weight in your left foot, bend your right knee, and left your heel to touch your left buttocks Try to tap your right foot with your left hand Lower the right foot to the ground. Repeat on the opposite side. Specific Cues: Try to raise your leg in a controlled manner – using your hamstring to raise your leg – try not to use momentum to fling your foot up. Try to keep your core as straight and tight as possible – if you can’t touch your foot with your hand, do not use your upper body to make that adjustment – just do what you can. Read More . . .

Basic Crunch

Major Muscles Worked: Core Set Up: Lie down, on your back, with your knees bent, and your feet flat on the floor Place your hands on either side of your head. The Movement: Crunching with your stomach, lift your head and shoulders up off the floor. Leaving the lower back in contact with the floor, lift your shoulders towards the ceiling Lower Repeat Specific Cues: Try to perform this exercise without holding your head. DO NOT pull your head towards your knees. The movment should come from your shoulders lifting from the ground towards the ceiling. If your neck gets sore, support your head with your hands. Be aware, though, that the reason that your neck is getting sore is from the muscles supporting your head. The muscles in your neck will get stronger as you perform this movement more often. Read More . . .

V-Sits

Major Muscles Worked: Core Set Up: Start by sitting upright on the floor, with your legs slightly bent. Lean back, so that you’re balancing on your sit bone, your lower back is not against the mat. The Movement: Hold Specific Cues: The further you lean back, the more difficult the movement will be. Being more upright will be easier. Do Not hold on to your legs, or rest your hands on the floor. Do Not Hunch your shoulders – keep your back straight & flat. Read More . . .

Fire Hydrants

Major Muscles Worked: Legs, Glutes, Hips Set Up: Start on the floor or mat on all fours; hands and knees hands should be shoulder width apart, and knees, hip width The Movement: Shift your weight in your palms and the knee of your untethered leg Raise your leg to the side as far as you can without compromising your hip height. engage your core Stop when your knee is as high as it can be without twisting or shifting weight between your arms.. Specific Cues: Keep your hips square to the ground. You’ll want to bend the arm of the stabilizing leg. Resist that; keep your arms the same throughout the movement. Keep your core tight, and resist the urge to raise your leg higher than the joint will allow. Just do your best. Look in a mirror (or video yourself if that’s not possible – no one has to Read More . . .

Bicycles

Major Muscles Worked: Core Set Up: Lie down, on your back, with your knees bent, and your feet flat on the floor. Lightly support your head with your hands. The Movement: Crunching with your stomach, lift your head and shoulders up off the floor. Simultaneously, bring your right knee in to your chest as you rotate to bring your left elbow towards your knee. You don’t need your elbow to touch your knee. Just bring them close together. Pause Repeat with the opposite side Specific Cues: If your neck gets sore, you can perform the same movement, but supporting your head with your hands. Be aware, though, that the reason that your neck is getting sore is from the muscles supporting your head. The muscles in your neck will get stronger as you perform this movement more often. Read More . . .

Side Crunch

Major Muscles Worked: Core Set Up: Lie down, on your back, with your knees bent, and your feet flat on the floor Let your knees fall over to the right side of your body stack your feet on top of one another, as well as your knees. Only allow your knees to go as far as is comfortable, but ensure that BOTH of your shoulders are still touching the ground. The Movement: Crunching with your stomach, lift your head and shoulders up off the floor. this is NOT a HUGE movement. Perform all of the repetitions on one side before moving on to your other side. Specific Cues: If your neck gets sore, you can support your head with your hands. Be aware, though, that the reason that your neck is getting sore is from the muscles supporting your head. The muscles in your neck will get stronger as you Read More . . .

Chest Press/Chest Fly

Major Muscles Worked: Biceps, Triceps, Shoulders Set Up: Lie on a bench, floor or a ball, feet firmly on the floor. Hold a dumbbell in each hand, palms facing your knees Elbows are straight, holding the weights towards the ceiling, positioned over the chest. The ends of the dumbbells are either touching, or and inch or two apart. The Movement: Bend your elbows, lowering the weights with control until your upper arms touch the floor. As you lower the weights, keep the weights (and your wrists) directly over your elbows. This means that the weights will separate from each other as they lower. Without pausing at the bottom of the movement, press the weights back to the ceiling. Reverse the movement of the weights, keeping them over the chest, and gradually bringing them closer to each other at the top of the motion. Twist your palms so that they are now facing each-other Read More . . .