Fitness and Living Jigsaw: Number 11 by Jesse Bluma at Pointe Viven



Fitness and Living Jigsaw:  Number 11





What signs of better strength, wellness, and living have you seen since Fitness and Living Jigsaw: Number 10?

Remind yourself again:  You deserve to live well and be well.  Making fitness and good nutrition a routine, a habit, and expression of how you respect yourself is essential to developing a desire to get moving and stay moving.  

It is imperative to understand the power of health and wellness.  One of the most critical factors in the process of physical, mental, and emotional wellness is you.  Your creativity, choices, workout equipment, awareness of your own abilities, evaluation of health goals, and execution of good habits is essential.  Execution and implementation can be a challenge, although without implementing the proper healthy habits all the reading of exercise articles will not make you physically stronger.  Rather than a specific plan, this article supplies guidelines, inspiration, and ideas to spark your interest.

Often I am asked about my routine for healthy living and how I maintain good fitness, especially when I am regularly baking, cooking, and always on the hunt for excellent restaurants.  No big secrets here.  I eat well, get a good amount of sleep, rest, and give my body and mind a good workout.  If anyone knows a thing or two about fitness and nutrition, it’s me.  And if I can do it, you can too.  A background of teaching health and physical education, as well as a lifelong interest in nutrition, has been essential to maintain an excellent level of fitness, energy, and strength for me.  

Models, actors, athletes.  The images we see in ads, movies, and media can influence our goals and perceptions.  Keep in mind the people in those professions spend a lot of time and have a lot of time to look their best.  Or computer graphics best.  Rather than focusing on images in media, focus on health and wellness for the mind, body, and soul.  We all approach fitness at various levels, perspectives, and habits based upon previous experiences and family environment.  Take a moment to reflect upon good values, the ideas you hold close, that will be the center of what gets you physically fit.  Structure your day, fight for the time to eat well and get physically fit.  Work toward betterment, not perfection.  Be prepared to respond in life.  That means being ready to plan out options and alternatives to preserve your health and wellness.  We all know life is a continual journey, full of difficulties and blessings.  Put on some good music, turn up the volume, and get liberated from those unhealthy habits.  

Working out is not enough for our bodies.  Diet, what you eat, what you buy at the store and bring home to your kitchen, is highly significant to strong abs and obliques.  Purchase and prepare foods that satiate your appetite.  Eat seasonally and enjoy the monthly flavors.  Your fitness routine also needs variety.  Mix up your activities.  Sleep is also key.  The body, mind, and soul need rest and revitalizing.  Sometimes preparing yourself is the key.  Remind yourself in verbal or written form to workout the next day or after work.  Repeat that reminder each night before you go to bed.  This mantra may be the key to applying the health and wellness information you know to do. 

Eat.  Enjoy.  Satiate.  Satisfy.  Get nutrients.  Deal with emotions.  Make something beautiful to make your belly happy.  Breathe.  Those daily habits make a difference.  In my book, candy, cakes, cookies, and desserts are not the devil.  Too many sweets and too often is not good.  Not to worry though.  Take a breath.  If you get off the path of healthy living, I’m confident you can do better next time.  As David S. Ludwig, MD, PhD stated, “Overeating doesn't make us fat.  The process of becoming fat makes us overeat.  In other words, hunger and overeating are the consequences of an underlying problem.  Follow a simple lifestyle prescription focused on enjoyable physical activities, sleep, and stress relief to improve metabolism and support permanent behavior change.”


Leaning Pushups




Dumbbell Fly




As part of improving flexibility, agility, and coordination change up your routine with leaning pushups or dumbbell flys.  Begin with either activity and then work up to doing more of that exercise.  You may find doing variations on your movements or speed and distances make working out more interesting for you and you may see better results.  

Leaning pushups are key to your fitness program.  The pectoralis major is the thick chest muscle of the trunk that provides for shoulder movement.  While the pectoralis minor is located in the upper-side rib that provides for tilt and rotation of the scapula (shoulder blade).  If beginning an exercise program, seek out an excellent trainer that can teach you proper and effective technique.  Wall or leaning pushups are performed in the standing position an arm’s distance from a wall or railing.  The palms of the hands are placed shoulder-distance apart and elbows pointed down.  It is essential to keep the core muscles tight and aligned during this exercise.  Ignore the rumors.  Pushups and leaning pushups are good for men and women alike to build strength.  

Dumbbell flys are another significant option to develop upper body strength.  This activity works the back muscles, shoulders, spine, and arms.  Proper technique and choice of weights is important to gain the most out of the activity and prevent injury.  Select the proper size dumbbells or weights for you.  Stretching the chest, arms, hands, knees, hips, and feet before utilizing weights is also necessary to prevent injury.  Dumbbell flys are performed in standing position with one weight in each hand and legs about hip-width apart.  Proper posture must be maintained.  Begin with a weight in your left hand held at the side of your left hip and a weight in your right hand held next to the side of your right hip.  Then lift the dumbbells up, back of hand facing up, in a synchronized manner away from your body in an arc.  Bring the weights back to your sides.  Repeat.

Join with your family and friends today.  Find a locale to work out that gets you inspired.  Then return here and share your progress, tips, and what you learned.  Please remember all information is of a general nature and is furnished only for education.  See a doctor or medical professional for your own personal fitness advice.












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Note: All information is of a general nature and is furnished only for education.  See a doctor or medical professional for your own personal fitness advice.  Use of this information is at your own risk in regard to any losses, liabilities, injuries or damages resulting from any and all claims.

Credits:  drweil.com/drw/u/ART03528/Always-Hungry-David-Ludwig.html, Image courtesy of [lkunl] at FreeDigitalPhotos.net, Image courtesy of [stockimages] at FreeDigitalPhotos.net, Image courtesy of [photostock] at FreeDigitalPhotos.net, Credits:  drweil.com/drw/u/ART03528/Always-Hungry-David-Ludwig.html, Image courtesy of [lkunl] at FreeDigitalPhotos.net, Image courtesy of [stockimages] at FreeDigitalPhotos.net, Image courtesy of [nenetus] at FreeDigitalPhotos.net,   Image courtesy of [JanPietruszka] at FreeDigitalPhotos.net, KiropraktorCentrum, https://sites.google.com/site/compendiumofphysicalactivities/Activity-Categories/sports, http://newsnetwork.mayoclinic.org/discussion/mayo-clinic-expert-discusses-safe-swimming-practices-to-reduce-water-related-illnesses/, Image courtesy of stockimages at FreeDigitalPhotos.net, Image courtesy of stockimages at FreeDigitalPhotos.net, Image courtesy of franky242 at FreeDigitalPhotos.net, Image courtesy of Ambro at FreeDigitalPhotos.net, nenetus at FreeDigitalPhotos.net

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