Transfered

I transferred my blog account to www.wordpress.com/isobreathing. You can go to www.isobreathing.com and click on blog and it will take you to all of my articles. It is easier to work with than this blogger account and I am all for easy:)
Ellen

Menopause- Ladies do we really have to gain weight?

This is for all of you ladies out there who are experiencing the peri-menopausal weight gain. Some of you are feeling “off your game” with a poor night’s sleep, being more tired than usual, moody, and somewhat depressed and watching the numbers on the scale slowly creeping upwards.

I fall into this category with I am sure many of you. In general I watch what I eat, exercise regularly with isometric exercise and full range of movement, get in some relaxation, but the numbers are still creeping upward on the scale.



I did have blood work and saliva work done. My numbers are not where they should be so specific vitamins were recommended to hopefully get me back on track. I do try (depending on my schedule) to get in aerobic activity 4-5 times a week for at least 30-60 minutes.(again depending on my schedule) I do perform a multitasking morning routine when I do not have time for my regular workouts ( my book soon to be released) but the weight is still creeping upward.

With that said I also do try to swim every afternoon just to do something extra. I have put on my pedometer again just to make sure that I am getting in my movement every day. I park as far away from the door of where ever I am going and add in those extra steps.

I do practice what I preach and I am going to fight this weight gain tooth and nail. It is now recommended by my doctor that I get off all white foods, alcohol, caffeine, and other varied items. I am hoping that in three months time I will be able to take the weight off and feel more energized. By adding in magnesium (calm) in the evenings before bed I am getting a better night’s sleep. I do recommend that you do seek out an individual that believes in the natural path versus hormones so you can be tested to see where you stand so the proper vitamins can be recommended to you.

I know that any of us can do something for three months. I would like to challenge everyone out there going through this to answer this blog and let’s see how we can help each other out. Sometimes we all need that little extra encouragement so let me hear from you.

Ellen is a certified Fitness Practitioner and Personal Trainer and has been teaching obtainable lifestyle changes for over 20 years. Ellen writes and produces fitness DVD’s of the IsoBreathing program. The DVD’s are now being sold through the IsoBreathing website world wide. She has been awarded Innovator of the Year 2006 by City Business and 2008 Best Of Mandeville in Exercise Programs by USLBA. www.isobreathing.com and she can be reached at Ellen@isobreathing.com

Coming soon Stretches for those who Knit and Crochet in booklet form

Always looking to help

I have received many emails with individuals looking for help. That is what I am here for. I want to help individuals lead a healthier lifestye. I want to see a reduction in obesity not just with children but with adults. It does start at home and children do copy their parents.

I want to be able to continue to get the IsoBreathing program to as many individuals as I can. I have helped so many but yet there are still so many out there that need my help. If you happen to know anyone that is in need of weight loss please send them my way.

There are snippets on youtube of the IsoBreathing program and segments that are not on the videos. I have written many articles that you can get to from my website. I try to give out useful information to all. Of course this program is not for everybody. I have found that it is mostly teenagers and the individuals in their teens and twentys that reject this program. The music is not hip hop or rock. It is classical to make sure that you are performing the program slowly.

I have written this plenty of times and it is on the website that this program at this time does not contain aerobic exercise nor is the breathing aerobic. It is not meant to be. There are no suppliments that you need to take or diet pills. This is a learning program to teach you how to breathe slow, deep and diaphramatic with a twist and to learn proper body positioning when you work out so that you can obtain results.

I hope that this helps some of you get a better understanding of what isobreathing is all about.

Burn Calories While You Knit

Most individuals are trying many different exercise programs and diet programs without success. The bottom line is to reduce your caloric intake and increase your caloric output. When you are just sitting without movement your body burns very few calories. Watch a thin person sitting. They are always moving something such as a foot or leg. They are burning those few extra calories constantly. Those calories add up by the end of the day. When you knit both hands are moving so you are burning calories. If both hands are busy then you cannot be eating at the same time.
Most individuals tend to eat when they are bored or not busy or are stressed. By knitting you are doing double time by not eating and you are moving. To burn even more calories while knitting work your abdominal muscles. Sit tall and place both feet on the floor. Make sure that your lower back is supported by extra pillows behind you if it is needed. Tighten your abdominals and hold them in as tightly as you can for as long as you can. As you hold your abdominal muscles in that is considered an isometric exercise. The longer you hold the contraction the more intensely you work your abdominal muscles. By performing isometric contraction you are burning additional calories. Don’t forget to breathe. Never hold your breath or you will become light headed.
You can practice your new isometric exercise throughout your busy days. You can perform this simple task while sitting in traffic, or a car pick up line or waiting for the microwave to go off. You can perform an abdominal isometric exercise anywhere any time.
Knitting will help you with boredom, it is also a great stress reliever and if you donate your knitted items even better for your sole and giving back to others. When you are finished with your knitting for the day or evening don’t forget to stretch your tired achy muscles. “Stretches for Knitters and Crocheters “ contain many stretches for a variety of tired muscles.
Ellen is a certified Fitness Practitioner and Personal Trainer and has been teaching obtainable lifestyle changes for over 20 years.
Ellen writes and produces fitness DVD’s of the IsoBreathing program. The DVD’s are now being sold through the IsoBreathing website world wide.
Ellen writes for her monthly newsletter, North shore counseling and wellness and New Orleans Wedding Magazine. She has been awarded Innovator of the Year 2006 by City Business and 2008 Best Of Mandeville in Exercise Programs by USLBA. www.isobreathing.com and she can be reached at Ellen@isobreathing.com


 

Tighten Your Tummy While Knitting

Did you realize that you can work your abdominal muscles while you are knitting? I have gone to many knitting groups to speak and have seen lots of slumping bodies in chairs and couches. I have heard lots of complaints of lower back discomfort and shoulder and neck discomfort. I am going to help you get rid of your lower back discomfort and help you work your abdominals at the same time you are knitting.
First thing is posture. Plant both of feet flat on the ground. If your back is not touching the back of your chair then you can use a small step stool to prop your feet up and sit all the way back or place pillows behind your lower back so that your body is moved forward and your feet are touching the ground. With weaker lower back muscles you need to strengthen your abdominal muscles.
Sit tall and elevate your ribcage. Some of you may feel a pulling in your abdominal muscles. This is normal and means that your abdominal muscles are tight. While you are sitting tall pull in your abdominal muscles as tightly as you can. Keep on breathing. See how long you can hold in your tummy and breathe at the same time. Can you get threw a whole row of knitting? (I usually knit king sized blankets.)
What will end up occurring is a mental awareness of better posture (keeping your ribcage elevated) and keeping your abdominal muscles tight. The more you tighten your tummy and hold (isometric exercise) the better your abdominal results will be. (tighter muscles that help support your lower back) The longer you can hold your isometric exercise the more intensely you will be working your abdominal muscles. With this simple isometric exercise of holding in your abdominal muscles and you can start seeing results in a few weeks. (a tighter flatter tummy)
So knit away and have fun but remember to sit tall and tighten your tummy. As time goes on this will become easier and easier for you to accomplish. When you start out you may not be able to hold this contraction for long. Time will pass and you will be able to hold the contraction of your abdominal muscles longer and even tighter which will work your abdominal muscles even more intensely.
Don’t forget to stretch after you finish knitting. “Stretches for knitters and crocheters” contain a number of different stretches to help you reduce your tight achy muscles from hours of knitting.
Ellen is a certified Fitness Practitioner and Personal Trainer and has been teaching obtainable lifestyle changes for over 20 years.
Ellen writes and produces fitness DVD’s of the IsoBreathing program. The DVD’s are now being sold through the IsoBreathing website world wide.
Ellen writes for her monthly newsletter, North shore counseling and wellness and New Orleans Wedding Magazine. She has been awarded Innovator of the Year 2006 by City Business and 2008 Best Of Mandeville in Exercise Programs by USLBA. www.isobreathing.com and she can be reached at Ellen@isobreathing.com


 

Time Flys

It has been awhile since my last writing. Since then I finished my semesters oil painting class and learned what I needed to learn. I went to Virginia to watch Michelle in the Mrs Virginia pageant. By the way she came in second runner up and received an award for Community Service. I also started a welding class so that I can make a sculpture for my back yard.

That was my fun stuff. As far as www.IsoBreathing.com I have written a few more articles and answered hundreds of questions that are asked of me daily. I finished my booklet Stretches for Gardener's in paper format not just an e-book. I am finishing up my Stretches for Knitters and Crocheters booklet. Not everyone wants it in DVD format. I am also working on two more booklets. One is for balance and the other one will deal with multitasking.
Being that these booklets will be written on paper I decided to support Trees for the Future at www.plant-trees.org. It is a great organization that helps to replant trees that all of us use on a daily basis.

I have gone to a number of gardening facilities and gardening groups and asked if I could perform a demonstration of the stretches that are included in the booklet and got turned down at most of them. It is mostly related to lawyers and insurance. I then preceded to ask if they would keep the booklet next to the cash register for those individuals who would like to purchase them and even give the companies a percentage of the booklets that they sell. (No monies out of their pockets to keep them at the register) So far it has been a big no. I have not given up. I am writing to a number of companies that have sites on line. You never know who may want to sell these.

I am going to do the same with the other booklets. If any of you have any ideas of how to get the booklets distributed I would love to hear from you. So far it is just the website or at a speaking engagement which I am always looking forward to the next one. I can be reached at ellen@isobreathing.com and let me know if it relates to this article. Otherwise I may end up deleting it. I get lots of spam. Thanks for your help. Till next time.
Ellen

Why do you I need to be a size 0?

I do play around on the Internet and came to this forum section. Of course I was curious and ended up looking up IsoBreathing. I love to see what individual have to say about the program. Well the comment that struck me was- How can you believe this program when she is overweight. I believe that each individual is entitled to have their own opinion. When it comes to me I actually laughed at the comment. Why do individuals feel that to be a personal trainer you have to look like a bodybuilder or be a size 0 to encourage individuals to become healthier and fit. I am 5'2 and a size 6. I am happy, healthy and strong.? Why should I diet and become a size 0 or work out for hours a day to look like a bodybuilder? I find that too many individuals have a very odd perception on what healthy really is. If I was a size 12 and was still fit would that mean that I didn't have the same knowledge to help others become healthier and fit?

I think that individuals forget that the IsoBreathing program is not geared toward bodybuilders. It is geared to get individuals motivated and feeling good about themselves with a kindergarten approach with exercise. Remember that exercise should not hurt to work. That is why I designed this program to get back to basics and start with isometric exercise. This program is not for everybody and that is understandable. But if you know someone that is looking for a starting point this is the program for them.

interesting comments

I was playing around on the computer looking up all different things that are associated with IsoBreathing. I came across a sight where individuals were rating the IsoBreathing program. I really did appreciate all of the comments mentioned. www.dietblogtalk.com/isobreathing

Some were positive and some negative. What I was amused at were the negatives and I truly understood their comments. This program is not for everyone. It is a learning process without the hip hop music and fast "booty" movements.
I designed the IsoBreathing program to teach individuals that exercise does not have to hurt to work. IsoBreathing is the Kindergarten of exercise. You need to start someplace and this program is your starting place. It teaches proper body positioning with a number of exercises so once you learn body positioning you need to move forward and increase intensity and perform different exercises. There are alot of great programs out there but I have found when watching individuals perform different exercises their body positioning was off.

The biggest complaint that I received from new clients that belonged to gyms was that they were not obtaining results. I worked with them for one week and changed their body positioning and they felt their muscles working where they did not feel them work before. For some I had to change their eating habits and for others they needed to include aerobic activity. This program is not aerobic. It is for strength training.
I hope that this will help others that are considering the IsoBreathing program. I have helped thousands get on the right path to a healthier lifestyle and I want to help you.

IsoBreathing a household word

I was given a challenge by my husband the other night. My goal is to have IsoBreathing become a household word. In 2008 my goal was to help one million individuals with the IsoBreathing program. I did come up short but I still have a smile on my face because I have helped many individual change their lifestyles to become healthier. (not everyone needs to be a size 2) I was short in 2008 but I love a challenge so my goal for 2009 is to help ten million individuals change their lifestyles to become healthier, stronger and lead a more productive life.

I placed a snippet on www.youtube.com/isobreathing because of this new challenge that I was given. I was told that it would take thousands and thousands if not millions of dollars to make IsoBreathing a household word.I am a small business owner and do not have that kind of funds. SO…..

The question now is why would you want to help me. My answer to that is I am not doing this to make money. If you check out my website at www.isobreathing.com I actually do donate a good portion of my proceeds to a few charities. Cancer Crusaders which is based in New Orleans where 100% of its proceeds go to cancer research. (it is a volunteer organization that I was part of for many years)

I also donate funds to Fontainebleu High School in Mandeville Louisiana to their media program. The reason being when Katrina hit New Orleans I was just celebrating 10 years in Mandeville. I am stubborn and would not allow my business to fold. My son Josh went to his media instructor and asked if he could take on a project. The instructor was delighted, I became a mentor for the program, and I was able to revamp my program and place it all on DVD’s. (I did hire a company for volume one and I am telling you that the kids did a better job with filming and editing)

With all the new sales I want to donate funds to feed America, and still contribute to the other two charities. This day with so many out of work and difficult times there is still no reason that individuals and children should go without food.

As you can see I am passionate about what I do and I love to teach and I do that through speaking engagements and writing articles. I write for The New Orleans Wedding Magazine, my newsletter and Northshore Counciling and Wellness. I am asking all of you to check out yourtube and to go on to the isobreathing website. If this program is not for you maybe it is for someone that you know.

The IsoBreathing program is different than any other program out there because this is geared specifically toward those individuals that do not workout on a regular basis. I have been called the kindergarten of exercise because I start with isometric exercises. Everyone needs to learn what muscles they want to work and make sure that it is the group of muscle being targeted and not a different muscle group. ( if you are working the bicep you do not want to feel it in your lower back) Body positioning is everything if you want to obtain results.

Others that benefit from this program are the obese, those with physicial limitaitons and the elderly. This program is performed mostly in a chair. As you go on to level 4 there is some standing and floor work. But look at all the other levels you need to go throught to get to level 4.

I truly believe that you need to stay in a comfort zone but still challenge yourself. This is not The Biggest Loser but The Biggest Winner. (I love to keep things upbeat and positive) Everyone wins even if you only use the breathing technique. You will help yourself reduce your stress.

I also like to think outside of the box and have developed stretching programs for those that knit and crochet and my newest e-book stretches for gardeners. I also have a program for those that sit behind a desk all day and a CD that is for stress reduction.

Besides having great testimonials on my website I also have a number of them on linkedin on my home page. www.lindedin.com under IsoBreathing Ellen Miller.

So I am now asking you if you would kindly contact all individuals that you know and send them to youtube or my website so that I can help those individuals that want to be helped with my fitness expertise.

I wish all of you a wonderful day. Remember dont just Breathe IsoBreathe.

Ellen Miller is a Fitness Practitioner/personal trainer and the originator of the IsoBreathing program. She has been teaching lifestyle changes for almost 30 years. Sign up for her newsletter at www.isobreathing.com. Her email address is Ellen@isobreathing.com and she does answer all emails herself.

Forgot how to log in

If you are like me you have a few sights that you have to keep a list of what site you are on and what passwords to use.

Enough excuses it is time to move on and take control. Spring time is here and most of us start to put a smile on our faces when the sun is shining. I was out jogging this morning and it is amazing how individuals will not even look at you or even acknowledge that you are even present. I am used to smiling at people and trying to get them to smile back. It just makes for such a pleasant day when someone smiles back at you. I encourage you to just try it. Just try to be nice to someone. If you are in your car allow an individual to go ahead of you. If you are walking by and someone needs help give them a helping hand. Open the door for someone or give up your seat on the bus or train for someone elderly. It is amazing what just a little niceness will do not just for the other individual but for yourself. You will feel good about yourself and that alone will place a smile on your face.
I wish you all a wonderful day.
Ellen

Getting Started

I received an email from a gentleman who states that he is obese. He has tried many times to start a fitness program and diet program but always fails. Help!!

My first question to him is are you ready to change. We all hear individuals state that they are "going to start." If you are going to start you will always be going and never accomplish what you want. You must state "As of today I am eating healthier choices and I am exercising and I am feeling fantastic"

You must keep it positive and in the present.

When you are mentally ready to start a life style change then you need to take it one step at a time. With the new year here and many resolutions made- many will be broken before the end of January.

This is what I recommend for you to stay on track:
1. do not go out and purchase lots of fruits and vegetables- we all have good intentions but end up throwing out most of what was purchased. Only purchase enough fruit and veggies for 3 days at a time. Most likely it will last you the week.
2. Listen to your body no matter what exercise program you start. Your body will let you know if the weights are too heavy (your body will start to swing to get the heavy weights lifted), you are moving too fast(you will feel your body positioning getting out of wack), and if you are not in proper alignment you will start with little aches and pains ( if you are working biceps and you are feeling it in your lower back something is off).
3. Your aerobic activity will burn calories. Start out slow. Walking is the best but if you have bad knees - I placed on youtube under isobreathing a snip - it on chair aerobics. Just another way to burn calories.

I can not tell you how many times I hear from individuals that want to lose like they do on the biggest loser. Well I tell them work out for 8 hours a day, be strict with your food intake and you will need a massage therapist because you will not be able to get out of bed the next day.

Personally I perform strength training 15-20 minutes and will get in aerobic activity 30-40 minutes 3-5 days a week. that is for maintainability of weight. To lose weight you must get in aerobic activity 5-6 days a week but it can be broken up into 10 minute segments- 3 times a day. Strength training is a must to build muscle fibers. The more fibers you have the more calories you will burn.

We all have good intentions when working out and most of the time over do it and the next morning you can barely get out of bed.

You all need to understand that I have been there and have done all of that over the years. I prefer the IsoBreathing program myself. I vary the isometric exercises with full range of motion exercises and continue with the breathing technique. Proper body positioning is everything. No matter what program you choose add variety, listen to your body and make sure that you are having fun. If you are not having fun then you will not stick with your life style change.

Ellen

New Year

With the New Year comes new things. This section is going to be changed to Ask Ellen. I want to be able to help as many individuals as I can. Each of you have different questions and areas of your body that you want to strengthen and reduce. I love interaction so instead of just blogging I wanted a little more. Most individuals were just emailing me at ellen@isobreathing.com and asking questions. Yes I do answer all questions myself and wanted to share some of the questions that are being asked. I also do receive questions from my snippits on youtube. I will transfer those questions here so you can also benefit from those individuals questions also.


The first questions asked was is there a way to avoid the exercise and lose weight. My response was it can be done but.. to lose weight efficiently you will need to incorporate healthier portion sizing with food, some form of aerobic activity to burn calories and some form of strength training to gain more muscle fibers that burn more calories.

What I did not add in is yes in order to lose weight without exercise you will have to cut your calories way down. What then occurs to your body is a slower metabolism, you will become tired, sluggish, and cranky. Not my choice of weight loss.

I have found over the years is those individuals following the isobreathing program which is a way to introduce exercise to someone - they will continue to follow a portion of the program.
Some follow body positioning, others just the breathing, and for some they follow the isometric program and then will go into full range of motion for more variety.

I am here to help you out so please just ask.
You are welcome to tell your friends about this site and if they are not sure tell them to go to youtube and look up isobreathing.

Till next question- I wish you all a very Happy Healthy and Safe New Year.

back from vacation

It has been awhile since I have written anything. I have been on a fantastic 3 week much needed vacation. For my 30^th anniversary my husband and I took a 12 day cruise visiting the Mediterranean and spent an additional 5 days in Italy. We were kept very busy with a different port each day. Talk about hectic schedules. I came home and needed another vacation plus I had major jet lag.

In October my newsletter will be about how to lose weight on a cruise. Most individuals do gain weight- my clients and myself included ended up losing weight. Yes I did eat and no I did not live in the gym. Actually I only visited the gym once.

Today I am going to write about do you believe everything you read. As a business professional I do check out my listings and standings on line. Almost every day I see two specific programs We know diets and Sensational diets. They are paying for advertising and they have write ups about the various programs out there. I did get a kick reading what they wrote about IsoBreathing. Of course they did not read all my pages and they did assume a lot. The biggest thing that I got a kick with was that I was not selling their weight loss products, so of course my program can not possible work. Personally I do not believe in taking any diet enhancement or supplements and yes I do read a lot of articles and scientific information on the herbal supplements and other pills, powders, and liquids that are available for weight loss.

I believe in the old fashioned weight loss method- watch your portion sizing with food, get in some form of strength training and some form of aerobic activity every day. The IsoBreathing program is geared toward those individuals that need a starting place. I have been called the Kindergarten of exercise programs. You need to start somewhere and you need to wake up the next morning feeling good and be aware that you worked out but not sore and charley horse so you can barely get out of bed.

Yes there are many theories out there and each trainer will tell you something different. I am sorry but the old saying no pain no gain –well I guess I am too old to want to wake up sore. Who would want to get out of bed sore and then put yourself through the same grueling routine again just knowing that you are going to be sore the next day again.

When my children were younger I had a neighbor that had a difficult time getting back to the gym. I asked her why and her answer was -I know that I am going to be sore for awhile and I just cant get myself to get started knowing that. I asked her why she needed to be sore and she told me no pain no gain. What could I say but ok. If I woke up sore why would I want to go back to the gym and put myself through the same thing again. I am sorry when I was in my early 20’s I did do that. If you could touch a muscle group with your finger and you didn’t say ouch you did not work out hard enough. So I have been there and done that. I like to think that I have gotten wiser with age. I still workout and get quite a good workout but feel good and energized when I am finished not exhausted.

Before starting any program do your research. Read up on the varied programs that you want to get involved In. I do encourage variety and that is what one of my other articles in ezine is about. Variety is a must.

So I am now almost 100% back from major jet lag and I should be writing more often.

Don’t forget to sign up for the IsoBreathing newsletter. You will find additional articles in the newsletter.

Ellen

From the Radio Show

First I had a blast being the host on WGSO 990 am talk radio. During my segment on childhood obesity - I received a call asking for easy recipes for kids and parents for cooking together.
I am going to give you some of my kids favorites.

Shelly's Easy Mashed potatoes

1 frozen box of Spinach or broccoli- (stick in the microwave and cook- then drain off extra liquid)
milk
low fat cheese 1/2 cup
potatoes
You can use baking potatoes or do what I did and use instant- Follow the recipe on the box for 6 servings. and use milk in the mix.
When the potatoes are cooked add in the cooked spinach or broccoli
Mix in the cheese and Use 1/2 cup save a drop for the top of mixture

When all is mixed together bake at 350 for 20-30 minutes or until the top is golden

First serve some cut up veggies then a single serving size of the potatoes.


Becky's Chicken

Chicken breast cut in bite size pieces
bread crumbs
Italian dressing low fat or egg whites work just as well

place chicken in dressing or egg whites and then in the breadcrumbs

place on baking sheet and bake 350 for 20-25 minutes

Serve with salad and or veggies

This is a starting point
I will be happy to continue to add in more recipes

Ellen

I am a finalist

Im a finalist

I am very excited to say that I am a finalist to become a radio hostess for WGSO 990 am In Southeastern Louisiana. The bulk of the show will be about health and fitness but I am also very well versed in networking because of BNI. I will be on July 2nd from 2-5 pm central time. I will have 3-4 guests the first being a psychologist, the second being an executive director for BNI and the 3rd is an organizer. I may also have one of the directors of the American Heart Association.

I do hope that I am able to get this because I want to be able to educate everyone on health and fitness issues and also networking. If other areas come up then I will make sure that I become well versed in those areas also.

If you are available you can go to WWW.wgso.com and click on listen. Dont hesitate to call in.

See you then
Ellen

news

Hi all,
It has been quite awhile since I have written. Lots has been happening. The latest news is I auditioned for a radio host position with station WGSO 990 am. How cool will that be to be a radio host. I already have a list of individuals that would love to be guests. That list is actually 3 years long if it is a weekly show.

I have been busy writing articles and keeping up with IsoBreathings monthly newsletter. I have also been busy with speaking engagements which I love. I am trying to keep up with all my meetings with individuals for networking and my volunteering at the Samaritan center.

I am trying to take time almost every day to sit in my backyard and enjoy the flowers that are growing and the birds singing. It is so cool to watch the birds bathe in the small bird bath that I have. I need to remember to keep filling it with water. This heat does dry it out quickly.

I will try and get back to writing more often- isnt it amazing how time just flys by and you cant find the time to do what you really want to do.

Keep on moving and dont just BREATHE- IsoBreathe
Ellen

conferences

I am getting ready to head out to a 3 day conference. I will be sitting in a room for 8 hours a day for the next 3 days. I am sure that most of you have been in this situation. What do you do during the small breaks? Mostly everyone goes for the coffee and the sugary snacks. Oh dont forget the networking.

Here are some suggestions that I personally do just to keep the blood flowing during the lectures.
1. I bring my own healthier snacks. I pack almonds and dried fruit or some of the healthier protein bars.
2. After sitting for an hour or two it is time for some stretching.
3. I drink lots of water

Here are some of the basic stretches that I do.
For the lower back I sit back in the chair and extend my arms out to touch my knees. My elbows are straight. I round my upper back and relax my lower back (pelvic tilt) and drop my chin to my chest and then try to reach over my knees.

If I am standing I place my palms on my lower back to support it with my fingers facing the floor. I am standing with my feet hip distance apart. I slowly lean back. I dont recommend going too far back. This will depend on your flexibility. Stay safe with this one.

I also perform some of my basic isometric exercises during the lectures.

Hands under the table in front of me and lift up. Elbows are tucked into my sides. If there is no table I rest one palm on top of the other palm and the bottom hand lifts and the top hand pushes down. My elbow is tucked into my side when doing this and then I switch hands.

I also perform an isometric for the triceps. My arms are down at my sides and I tighten them keeping my shoulders relaxed. I then push back not allowing my hands to go past my backside. I make believe that I am pushing against a wall.

I also perform an isometric for the inner thigh by squeezing my thighs together or keep my hands between my knees and push on them.

I also perform an isometric for the outer thigh placing my hands on the outer thigh and pushing against my hand.

That is just a start of what I do.

When meetings start early morning and go through dinner you are overwhelmed with so much information that it does exhaust the brain and the body. That is why I perform these isometric exercises through out the day to help the body keep on moving.

Hope this helps for your next conference.
Ellen

ASK Ellen

I have been thinking about an Ask Ellen section in the newsletter where individuals such as yourself can e-mail me and ask a question and have it answered in the newsletter. I already have those asking for snippits with problem areas and that is where you tube comes in handy. So far I have been adding in 2 per week. Let me know your thoughts.

Walking- but not just walking

Walking every day can help you: prevent heart disease, stroke, diabetes, it will reduce blood pressure, body fat, prevent bone loss and osteoporosis, it will increase your energy levels, reduce stress and improve your mood.

10,000 steps is equivalent to approximately 5 miles. WOW!!! Sounds like a lot. Where do I begin?

Purchase your pedometer – set it for your strides

DAY 1: Your first day go about your normal business and at the end of the day record how many steps you took. Most individuals take 2000 to 3500 steps in a day.

DAY 2: As soon as you wake up zero your pedometer and put it on. Go about your daily activity again. By 3 pm see how many steps you have accumulated. Remember yesterday’s number? If you are not close to that number you need to start walking a little extra. If you are ahead of yesterday’s number keep on going. Before you go to sleep write that number down.

Day 3: Zero you pedometer and put it on first thing in the morning. What ever your last number was try to beat it by an additional 500 steps. (even if you are at 10,000 steps). My personal goal is 15,000 to 20,000 steps a day. It just makes you feel good so start moving.

Day 4 and 5: Those additional steps that you added in yesterday hold on to that and don’t go any higher. Let the body get used to it.

Day 6: Try and add in another 500 steps.

Your goal is to try and add in 500 steps every 3 days until you hit the 10,000 steps. Hold at that 10.000 steps for a few weeks and then try and add in another 500 steps. You always want to challenge your body.

Suggestions on how you can add in more steps. Instead of phoning your colleague down the hall, walk over to their office. If someone offers to bring you a cup of coffee, go with them instead. If there is a short cut or a long way to get somewhere, take the long way

Don’t forget that this is the total amount of steps at the end of the day not one walking session.

A person who walks 10,000 steps per day burns approximately 2000 to 3500 extra kilocalories per week. That can add up to 1 pound per week. Yes it is a lot of work to take off one pound per week but there are no magic bullets out there. Make it fun and walk with a friend or walk your pets. Choose a picturesque setting or listen to music with a beat.

Just start moving!!!

My talk with McDonalds

Wow what an experience. I spoke yesterday to a wonderful group of individuals. This talk was for for Asian, Latin group. They were celebrating Cinco de Mayo. The room was decorated very festive with lots of wonderful food. I spoke about balancing life, work and self. I spoke about three specific stresses and how to get rid of the little stresses. I gave a demonstration of varied exercises, proper posture, breathing and we concluded with total body relaxation. They then cleared the chairs and taught Salsa dancing. What fun!!! This group of individuals does know how to have a good time.