Susan Brannon
21 June 2011
How Do I Get My Children to Participate in Exercise?
Helping your children to get into the habit of exercise is the best thing that you can do for their health, better sleep, increasing grades and feeling happier! As stated in my article “Children and Media: Effects and Tips on cutting down” It is proven that the average child ages 6-11 watches 28 hours a week of TV, plus more! Exercising can help get them (and you) off of the couch and live a healthier life!
Be A Role Model:
The best thing that you can do for your child is to role model, the importance of daily exercise. As stated in the Benefits of Exercise, these benefits also pertain to your children! They will do better in school, sleep better, be less worried about friends and social concerns and you will have quality time together, which seems to be lacking in our society these days.
Make it Fun:
The most important thing is to make exercise fun! You can create family time through exercise no matter the age, become a positive role model for your children. Pull your teenager away from Facebook, video games and the TV. Don’t let them rule your world, you are the parent and it is the best thing for your child to teach them life balance! They will thank you for it later.
Suggestions:
• Walks. Walking is relaxing, creates a good time for family conversations and getting to know each other again.
• Listen to your children while walking and let them talk to you. It is important to feel heard and in feeling heard, they will gain in their self -confidence.
• Buy jump ropes! It is a great exercise and cheap. Create games with the jump ropes. (You will find that your child can go for a longer time than you!)
• Ride bicycles together to a part and pack a lunch
• Exercise during commercials, 10 jumping jacks, 5 push up, leg stretches…each and every time a commercial comes on. Include everyone in your family.
• When cleaning the house, turn on the music and have them help you!
• Take family hikes, pack snacks and a lunch
• Walk with your child to school before and after school. Do one or the other, on the way to work, or after work.
• Turn on the music and have them teach you the latest dance steps.
• Learn ballet together buy a video to install into your TV! Do this three times a week.
• Practice on Yoga together!
• If your child is older, help coach a sports team. (The cost is not too high)
Include daily exercise with your child and make the time to be innovative. Teach them how you can incorporate daily activities with exercise! This one valuable lesson you can teach your child and it can help to create a happier and healthier family in today’s world.
Related Articles:
Children and Media: Effects and How to Cut Down
Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts
Thursday, June 23, 2011
Friday, June 17, 2011
Inexpensive Exercise Ideas
Susan Brannon
17 June 2011
Okay there are exercises for those without any time and for those who can afford the Gym. Here are some ideas for those who may have a bit of time, or can make the time but want to watch their budget.
Walking
Walking is a great fat-burner. Instead of driving your car down the street to buy a few groceries walk! Instead of driving your kids to school, walk them! Walk your dog. Walk to get a cup of tea or coffee, walk around the block a few times when you feel nervous or need to think or a small break. Walk standing up straight, remember to pull your shoulders back, take nice long breaths. Breathe in through your nose until your chest rises high, and exhale out your mouth until you feel that you have squeezed as much air out of your lungs as possible. Do the breathing slowly and find a nice rhythm with your steps. Swing your arms using energy. Don’t worry what others will think about you passing by in their cars, you are using your body, walking and building energy for you!
The breathing technique helps to increase your oxygen into your whole body helping to clear your mind from all the daily problems, while providing the needed oxygen to your organs.
Ban drive-thru’s, get out of your car and walk. Find the farthest parking space away from the shopping center and the grocery store, walk, walk walk.
A variation to walking normally, try taking steps heel-toe-heel-toe. This will help work your upper thighs and butt muscles. It takes some concentration, but it works!
Stretching
While your coffee is brewing or your water boiling in the morning, stretch for five-minutes to help get your muscles moving, oxygen into your system and strengthen your body. Here are some ideas:
• Stand up straight and raise your arms straight out in front of you with your palms together and arms straight. Move your feet hip-width apart and separate your hands palms facing inwards and move your arms over your head. Do this while imagining a string pulling from your belly button towards your spine and remain standing straight. Stretch your torso and arms towards the ceiling. Slowly bring your arms down in front of you, while bringing your legs together and repeat 5 times.
• Stay standing with your feet apart and bend down feeling the stretch in your back let your arms relax and your hands touch the floor and hold for 10 seconds. Repeat.
• Keep your feet apart and squat keeping your back straight and hold for 5 seconds.
• Repeat
• Stand up straight feet together and march, with energy swinging your arms 15 times.
• Stop and bring your left arm across your chest, using your right arm to pull it further, Hold for 10 and repeat with the other arm. Do this twice.
To Strengthen your muscles
These are for your arms, thighs, bottom, abdominal muscles and shoulders! This works if you do this every day.
• Get down on all fours with your knees hip-width apart and your arms down.
Gently lower your upper body to the floor, keeping your back straight and hold your tummy in. Raise your body slowly and repeat 14 more times!
• On all fours, pull your tummy with that imagined string towards your spine, breathing in, and release while breathing out slowly. Do not let your back sag, keep it straight as possible. Repeat 10 times.
• Follow the same routine as above, but this time…breathe normally, while pulling your string towards your spine and hold your stomach in for the count of ten seconds. Remember not to hold your breath but to breathe! Repeat 5 times and continue but hold for twenty seconds! Repeat five times.
• Lie on your back with your hands behind your ears. Lift your right leg straight in the air with the sole of your foot pushing away from you and bend the left leg towards your chest. Now straighten your left leg, and bend the right one back and forth with the soles of your feet pushing forward. While doing this, keep your abdominal muscles flat, keep your hips as square as possible and your head down. Repeat 10 times.
• Grab a couple water bottles filled with water. You can start with the small ones and as you build your muscles, you can increase to the larger ones. Stand straight and tall holding a bottle in each hand and raise your arms and then bend them behind your head. Remember to stand straight and tall, keeping your feet flat on the floor and your neck straight. Inhale while your bring your arms behind your head and exhale while lifting your arms towards the ceiling. Relax your arms by your side and repeat 10 times.
How to do Squats the Right Way!
17 June 2011
Okay there are exercises for those without any time and for those who can afford the Gym. Here are some ideas for those who may have a bit of time, or can make the time but want to watch their budget.
Walking
Walking is a great fat-burner. Instead of driving your car down the street to buy a few groceries walk! Instead of driving your kids to school, walk them! Walk your dog. Walk to get a cup of tea or coffee, walk around the block a few times when you feel nervous or need to think or a small break. Walk standing up straight, remember to pull your shoulders back, take nice long breaths. Breathe in through your nose until your chest rises high, and exhale out your mouth until you feel that you have squeezed as much air out of your lungs as possible. Do the breathing slowly and find a nice rhythm with your steps. Swing your arms using energy. Don’t worry what others will think about you passing by in their cars, you are using your body, walking and building energy for you!
The breathing technique helps to increase your oxygen into your whole body helping to clear your mind from all the daily problems, while providing the needed oxygen to your organs.
Ban drive-thru’s, get out of your car and walk. Find the farthest parking space away from the shopping center and the grocery store, walk, walk walk.
A variation to walking normally, try taking steps heel-toe-heel-toe. This will help work your upper thighs and butt muscles. It takes some concentration, but it works!
Stretching
While your coffee is brewing or your water boiling in the morning, stretch for five-minutes to help get your muscles moving, oxygen into your system and strengthen your body. Here are some ideas:
• Stand up straight and raise your arms straight out in front of you with your palms together and arms straight. Move your feet hip-width apart and separate your hands palms facing inwards and move your arms over your head. Do this while imagining a string pulling from your belly button towards your spine and remain standing straight. Stretch your torso and arms towards the ceiling. Slowly bring your arms down in front of you, while bringing your legs together and repeat 5 times.
• Stay standing with your feet apart and bend down feeling the stretch in your back let your arms relax and your hands touch the floor and hold for 10 seconds. Repeat.
• Keep your feet apart and squat keeping your back straight and hold for 5 seconds.
• Repeat
• Stand up straight feet together and march, with energy swinging your arms 15 times.
• Stop and bring your left arm across your chest, using your right arm to pull it further, Hold for 10 and repeat with the other arm. Do this twice.
To Strengthen your muscles
These are for your arms, thighs, bottom, abdominal muscles and shoulders! This works if you do this every day.
• Get down on all fours with your knees hip-width apart and your arms down.
Gently lower your upper body to the floor, keeping your back straight and hold your tummy in. Raise your body slowly and repeat 14 more times!
• On all fours, pull your tummy with that imagined string towards your spine, breathing in, and release while breathing out slowly. Do not let your back sag, keep it straight as possible. Repeat 10 times.
• Follow the same routine as above, but this time…breathe normally, while pulling your string towards your spine and hold your stomach in for the count of ten seconds. Remember not to hold your breath but to breathe! Repeat 5 times and continue but hold for twenty seconds! Repeat five times.
• Lie on your back with your hands behind your ears. Lift your right leg straight in the air with the sole of your foot pushing away from you and bend the left leg towards your chest. Now straighten your left leg, and bend the right one back and forth with the soles of your feet pushing forward. While doing this, keep your abdominal muscles flat, keep your hips as square as possible and your head down. Repeat 10 times.
• Grab a couple water bottles filled with water. You can start with the small ones and as you build your muscles, you can increase to the larger ones. Stand straight and tall holding a bottle in each hand and raise your arms and then bend them behind your head. Remember to stand straight and tall, keeping your feet flat on the floor and your neck straight. Inhale while your bring your arms behind your head and exhale while lifting your arms towards the ceiling. Relax your arms by your side and repeat 10 times.
Related Articles:
Monday, June 13, 2011
Benefits of Exercise
Susan Brannon
13 June 2011
13 June 2011
• Physical exercise increases the serotonin level in your brain that leaves you feeling happier and more relaxed than before you worked out.
• You will look better
• Can boost your confidence and self-esteem
• And help to prevent depression
What about heart disease and osteoporosis?
• Working out and exercise can help to prevent and manage, high blood pressure
• Regulate your cholesterol and boosts HDL, good cholesterol while decreasing triglycerides. This helps to keep your blood flowing smoothly and can help to lower the buildup of plaque in your arteries.
And weight loss?
• By increasing your activity, you use more calories, and the easier it is to maintain and control your weight.
• Combining exercise and changing your diet, you will slowly build your muscles and burn off the fat!
Wondering how you can do this without any time?
• Read my “bathroom” and at “work” exercises linked below
• Use extra energy, exaggerate your movements when making the beds, vacuuming, dusting, sweeping and washing the dishes!
• Turn off your TV and instead take a brisk walk. You will not miss much on the television anyways.
Wondering about tiredness?
• When you exercise, this increases oxygen and nutrients to your tissues, increases your blood circulation making your lungs work more efficiently, thus creating more energy to do things.
Worried about lack of sleep?
• Exercise is known to promote better sleep.
• Hint: Don’t exercise just before going to bed! It is best to exercise before eating your dinner, or just after if you will be up for a while. This is because exercise increases your blood flow and gives you energy.
This does not make any sense…
• Because you use energy in exercise, your will relax, breath better creating the ability to sleep deeper and fall asleep faster.
Sleep is important because…
• It helps to improve your concentration and helps you to be more productive during the day.
What about sex?
• If you feel “out of shape” to engage in sex, it is proven that if you exercise it can leave you energized, looking better, gain self-confidence and have a positive effect on your sex life.
• Regular exercise can raise the level of sexual arousal in women, and helps men with erectile dysfunction.
In the end, I do not see anything negative about exercising! You will end up with only positive results, who can loose?
Get up, turn off that TV, shut down your computer for 30 minutes and move your body!
Helpful Hint:
While cleaning the house, put on some music and dance and sing while you clean! You can even have the little kiddo’s help you!
Related Articles:
Friday, June 10, 2011
Bathroom Grand Pile' 1st Position Exercise
Now that you have worked on the first position, demi- plie’. I will show you how to do the 1st position Grand plie’! The Grand plie’ is almost like the 1st demi-plie’ but you go down a bit further!
It is rather simple, but for balance, and to strengthen your arms you should to use your arms as in the picture above. With this exercise, I will add arm instructions to the plie’.
1) Stand up straight and firm, with your legs together, butt tucked in, arms at your side, head up, back straight, facing forward, then point your toes outwards in a V position and keep your heels together. (First position) Keep your weight at the balls of your feet.
2) Slowly bend your knees keeping your knees over your toes and push your thighs out and your eyes forward once you start to pass the “demi” position, start to slowly lift your heels at the speed of your movement, look down at your toes, you should not be able to see them, for they should be blocked by your knees. (Your knees should be aligned between your second and third toes) Remember to keep your buttocks tucked, back straight, facing forward and hips squared in front of you!
3) As you go down slowly lift your arms up to your side then to your front, with your palms facing each other. Create movement like they are wings connected from your shoulder blades. Doing this correctly can give you the beautiful ballerina back!
4) Once you are down, your heels should be off the floor, arms in front of you, hips faced forward, back straight, and knees aligned correctly. Hold for a few seconds,
5) Slowly stand up, moving your arms back to your sides like a butterfly, keeping your legs at the V position, and stand up straight.
6) Repeat 10 times!
Hints:
• Imagine that your hip bones are headlights, they should always be level with each other and shine straight ahead.
• Use the abdominals to shift the pelvis to this position, tilted neither forward nor backwards.
• Look sideways in the mirror and go through each position, to make sure that you have a straight line, from your neck to your butt.
It is rather simple, but for balance, and to strengthen your arms you should to use your arms as in the picture above. With this exercise, I will add arm instructions to the plie’.
1) Stand up straight and firm, with your legs together, butt tucked in, arms at your side, head up, back straight, facing forward, then point your toes outwards in a V position and keep your heels together. (First position) Keep your weight at the balls of your feet.
2) Slowly bend your knees keeping your knees over your toes and push your thighs out and your eyes forward once you start to pass the “demi” position, start to slowly lift your heels at the speed of your movement, look down at your toes, you should not be able to see them, for they should be blocked by your knees. (Your knees should be aligned between your second and third toes) Remember to keep your buttocks tucked, back straight, facing forward and hips squared in front of you!
3) As you go down slowly lift your arms up to your side then to your front, with your palms facing each other. Create movement like they are wings connected from your shoulder blades. Doing this correctly can give you the beautiful ballerina back!
4) Once you are down, your heels should be off the floor, arms in front of you, hips faced forward, back straight, and knees aligned correctly. Hold for a few seconds,
5) Slowly stand up, moving your arms back to your sides like a butterfly, keeping your legs at the V position, and stand up straight.
6) Repeat 10 times!
Hints:
• Imagine that your hip bones are headlights, they should always be level with each other and shine straight ahead.
• Use the abdominals to shift the pelvis to this position, tilted neither forward nor backwards.
• Look sideways in the mirror and go through each position, to make sure that you have a straight line, from your neck to your butt.
Related Articles:
Bathroom Plie' Demi 1st position!
Who said we are too old for Ballet? Do you remember the ballet plie'? Not many people know this, but the best way to get your body firm and trimmed is to take ballet classes. If you don’t mind dancing with a bunch of 8 year olds, it could be the best thing for you!
However, there are some exercises that you can do in your bathroom, if you still have time after your squat routine!
Ballet plie
This is good for your buttocks, thighs and calves.
You need to hold on to something while doing this, maybe your towel rack, just don’t put your weight on the rack or it will tear off the wall!
1) Stand up straight and firm, with your legs together then point your toes outwards and keep your heels together. (First position) Keep your weight at the balls of your feet.
2) Slowly bend your knees keeping your knees over your toes and push your thighs out and your eyes forward. (demi pile) Look down at your toes, you should not be able to see them. Keep your buttock tucked in, back straight and your hips aligned facing forward.
3) Hold for a few seconds and slowly stand up, keeping your feet in second position) Keeping your feet firm on the ground and your back straight.
4) Repeat 10 times!
Oh! Keep your feet flat on the floor! Don’t push yourself.
Related Articles:
The Benefits of Exercise
Secret Tips for Leg Toning
Tuesday, May 24, 2011
Secret Tips for Leg Toning Exercise One
Susan Brannon
25 May, 2011
We all want our legs to look like this! Not like this!
These exercises are meant for those who do not have any time to exercise, or the money to pay for the gym. It is important for our mental and physical health to take care of ourselves the best that we can. These exercises will help you to prepare for that summer swimsuit exposure!
How to do Squats the Right Way!
25 May, 2011
We all want our legs to look like this! Not like this!
These exercises are meant for those who do not have any time to exercise, or the money to pay for the gym. It is important for our mental and physical health to take care of ourselves the best that we can. These exercises will help you to prepare for that summer swimsuit exposure!
Exercise One
While sitting, watching TV, or at your desk you can do this one! (For the image below, just imagine you are at a desk or sitting in a chair!)
1) Sit up straight, shoulders back, neck high, and face forward.
2) Tighten up your buttocks (this will also help your touche’!)
3) Lift up both legs under your desk, point your toes and hold for 10 seconds.
4) Lower your legs slowly, and repeat except for this time, flex your feet in the attempt to point your toes towards you. Hold for 10 seconds again.
5) Repeat as often as you like and do this several times a day!
Remember to keep your buttocks tight! Try not to relax your legs on the chair of sofa. I call this cheating!
Related Articles:
The Working Woman Abdomen Workouts!
You can do this exercise from anywhere! From your desk, on the bus, or driving in your car and it is easy!
Exercise One
Exercise One
1) Sit up straight, face forward, shoulders back, chest high like you are a queen!
2) Inhale slowly, and pull your abdominal muscles in and hold for 5 seconds.
3) Exhale slowly, and release your abdominal muscles, but continue to sit up straight.
4) Repeat 10 times, and do this several times during the day.
You should feel your chest filling with air while you hold (and focus) on your abdominal muscles. If you keep doing this, you will notice a difference!
Exercise Two
All you need to do is to tighten your tummy! Make sure that you sit or stand up straight while doing this exercise!
Imagine that you want to place your belly button towards you spine. Repeat several times and do this whenever you think about it. I have found that if I can get some type of routine in these exercises that I have written about, it is easier for me to remember to do them. Learning some new habit, requires concentration and remembering. So the best tip, is to put these exercises into a routine.
For example: When you talk on the phone, driving in the car, waiting at the bus stop. Each and every time you do an activity, remember to do your exercise!
Exercise Three
This one is known as the torso twist, you can do this when you are sitting down, watching TV, staring at the computer, or talking on the phone.
1) Stand or sit down, and remember to sit or stand straight!
2) Stretch your arms out to the side (don’t worry what your co-workers think, as long as you are getting your work done! In fact, you may be a good example for others.)
3) Slowly turn your abdomen to one side while using your abdominal muscles, keeping your hips forward.
4) Twist the other way, doing the same thing.
5) Repeat, until you feel the sides of your abs tighten!
These exercises are for those who have little time to keep in shape!
Related articles: Three Secrets For Shaping up for the Summer
More Summer Fitness Tips For your Arms!
25 May, 2011 - So, you work everyday, and stare at a computer! Earlier I gave some tips on toning your buttocks, upper thighs and hips that fit in your tight schedule. Here are more tips to do while at work sitting at a desk!
Toning your Arms:
To get rid of that “flabby” part on the underside of your arms, this exercise improves your posture and exercises your lungs while sitting on your desk! (The photo shows the person standing up, but you can also do this sitting down)
1) Sit up straight (you should be doing this all of the time while working!) Face forward, chest up and neck straight with your arms outstretched at the sides.
2) Inhale deeply while stretching your arms as far out as possible without tensing your neck.
3) Hold the pose for and breath for 5 seconds.
4) Exhale
5) Repeat 3 times.
6) In the same position, clench your fists.
7) Rotate your arms in a forward motion 5 times while drawing in a long interrupted breath.
8) Exhale.
9) Repeat 3 times!
Variations: You can hold water bottles in your hands while doing the first part of this exercise while breathing, but set them down while clenching your fists! You can start with small water bottles (of course, filled with water!) and expand to larger ones when you feel that you are ready. Tip* Drink the water when you are finished!
You can also rotate your arms both forward first and then backwards, if you do this you will be adding another routine to the above.
These exercises are for the women in the world who have no time to stay in shape!
Variations: You can hold water bottles in your hands while doing the first part of this exercise while breathing, but set them down while clenching your fists! You can start with small water bottles (of course, filled with water!) and expand to larger ones when you feel that you are ready. Tip* Drink the water when you are finished!
You can also rotate your arms both forward first and then backwards, if you do this you will be adding another routine to the above.
These exercises are for the women in the world who have no time to stay in shape!
Related articles: Three Secrets for Shaping up for the Summer
Monday, May 23, 2011
3 Secrets: Strengthen and shape your calves!
This is another exercise that you can do while you are waiting or standing around to shape up for the summer.
1) Find a curb or stair.
2) Stand on the curb or stair with your toes on the stair to the balls of your feet and your heels off of the stair.
3) Now, stand up on your toes (keep your back straight!) and go down with your heels below the stair height.
4) Go slowly, and keep your balance, and repeat 20 times!
5) You can increase your reps as needed.
These exercises are for the women in the world who have no time to stay in shape!
Related articles: 3 Secrets for Shaping up for the Summer
Summer Tips For your Arms
These exercises are for the women in the world who have no time to stay in shape!
Related articles: 3 Secrets for Shaping up for the Summer
Summer Tips For your Arms
3 Secrets for Shaping up for the Summer! (In two posts!)
23 May 2011 -Summer is arriving and most of us look in the mirror when try on a new swimsuit and think, “Wow! I have fat here and cellulite there that I did not have last year. How can I get rid of this stuff before I have to walk around in a swimsuit?”
Believe me, I know how that feels. It seems that the older I get, the more my body changes and my bumps are in areas that are difficult to control. In addition, most of us work hard every day and do not have the time or money to go to the gym or take a long awaited Yoga class.
I have discovered a few tricks to help get my body back in shape without costing a penny and I can do this without taking up my precious time. (However, I must add, that taking care of yourself, is precious and that time in reality is worth it!) I also have maintained this habit, not only for the summer season, but all year long.
Tighten your buttocks, hips and rear upper thighs!
1) In the morning after washing your face, use whatever routine you use normally. If it is putting on your creams and make-up, then brushing your teeth (for 2 minutes!) Do squats!
2) Okay, I know that you are supposed to put your arms out in front of you…but after you have practiced doing squats for a bit, you will know how to keep your balance.
3) Squat up and down while brushing your teeth for 2minutes!
4) Squat up and down while rubbing your glorious face cream!
5) Squat up and down while you are waiting for the water to get hot!
Do this in the morning and at night.
Firm your buttocks, thighs, belly!
While you are standing around waiting for someone, just about doing nothing but staring at the air in front of you, you can do an exercise that no one will know you are doing.
1) Stand with good posture, back straight like you are pulling your shoulder blades together, head straight and your belly tucked in.
2) Imagine that you are squeezing a penny between your buttocks!
3) Squeeze and release, squeeze and release.
4) While you squeeze, feel the tension in your upper thighs, tighten your buttocks and your upper thighs. Repeat for as long as you want. Go for 100 reps!
5) Do this exercise a few times a day during a “down” and waiting moment!
Hint: You may want to have your back to a wall, or wear your long sweater, coat, or shirt! Just look around and make sure that no one can see you flexing your muscles!
In the end, (pun) you will feel your buttock, upper thighs and abdomen working!
These exercises are for the women in the world who have no time to stay in shape!
Related articles: Three Secrets to Strengthen your calves
More Summer Tips For your Arms
These exercises are for the women in the world who have no time to stay in shape!
Related articles: Three Secrets to Strengthen your calves
More Summer Tips For your Arms
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