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.

when was the last time you skipped

I woke up today full of energy and feeling great. I went for my walk and wore my heart rate monitor. I try to take different walking paths otherwise it gets really boring. Today I went on one of my regular paths but I had too much energy for just fast walking. I had some great music on and I felt like a kid. I remembered how much fun I used to have when I was skipping. I tried it. WOW!!!!! It felt great and my heart rate shot right up there. I went back to walking and did that through out my walk today. Yes I did get some strange stares but I had a great smile on my face and had a blast.

I highly recommend you try skipping to break up your walking routine. Do not skip if you have bad ankles or knees. If you are not sure just try a few skipping steps and see how you feel. I was able to get in several intervals. Let me tell you that the IsoBreathing helped me tremendously. You will get out of breath very quickly but then slow down to your fast walk and when your heart rate feels almost back to normal that is when it is time to take it up again.

Do Not Forget To Stretch afterwards. You will need to rotate your ankles, stretch your shins by pointing your toes toward the ground, get in a calf stretch and dont forget to stretch your hip flex ors. That is a calf stretch with a pelvic tilt.
Till next time just keep on moving.
Ellen

Tighten your bottom in less than 2 minutes per day

Wouldn't it be great to tighten your bottom in less than 2 minutes a day. Well you can. You can even do this while brushing your teeth in the morning. Your stance will be one hand on the counter for balance and the other hand brushing your teeth. Your feet are hip distance apart and toes are facing forward. You are going to get into an extremely modified squat position. Your backside is back and your knees are over your ankles. Keep your ribcage elevated.Do not bend the knees a lot. I am talking about extremely modified. You are going to raise your body up and down very slightly. The emphasis is in the heals of your feet. You will now be working your hamstring muscles and your backside. The movement is a maximum of 1 inch. I am going to place a segment on you tube of this so you will have a visual. Look up isobreathing-tighten your bottom in less than 2 minutes a day. Don't forget to breathe but dont choke if you are brushing your teeth.

It has been awhile

Like everyone else it has been awhile since I entered anything. Working 2 jobs takes it toll. I am back and hope to post as least once a week.

The weather is getting warmer and this is the time of year for gardening and wanting to be outside. In Mays newsletter I talk about a hand full of stretches for gardeners. (so dont forget to sign up for the free newsletter)

Try and get some walking in this month. If you dont already have a pedometer I suggest getting one. They are inexpensive and come in real handy to see how much movement you are really getting in. The next blog will be about your 10,000 steps and how to achieve them. For now just keep on moving.

I received an e-mail from and individual who has a walking partner and is frustrated because her partner walks too slow. I told her to do what I did. Get your walk in first and then join her and consider that your cool down. this happened to me and a very good friend. I did enjoy our walks together but I needed more. Remember as a female you have that tendency to be a care giver BUT... you come first. You have to take care of yourself first before you can take care of everyone else.

You can challenge your friend to walk faster but in this case this individual told me that she didnt want to walk faster.

As far as time goes- time is very precious to everyone. If you have only 10 minutes use those 10 minutes for your faster walk then meet up with your friend. If you dont have the time then choose 1-2 days per week for you to walk by yourself. Have come fun music to get you moving and use the other days to walk with your friend.

If you are looking to lose weight then you need to change up your walking routine to a faster pace. The other alternative is to walk fast for 30 seconds and then take Three minutes at your regular pace. Then go back to 30 seconds at the faster pace. see if you can do that through out your walk( If you just walk faster your shins will become sore) take it slowly and and soon enough your will be able to add an additional 15 seconds of faster walking every time you walk.

Over time your entire walk will be faster paced. BE CAREFUL... I always see individuals over striding which takes its toll on your lower back and knees. Start with your normal stride and as you pick up your pace your step stride should be shortened not lengthened. Your hips should be swaying side to side. Your arms should be relaxed by your sides but slightly bent at your elbows. Your body will automatically have your arms slightly swinging.

If you hold on to hand weights make sure that the weights are very light. I have seen and heard of lots of shoulder and neck problems from using heavier weights and trying to speed walk.

Well get your sneakers on and start moving if you dont already do so and if you already walk well... keep on moving.
Till next time
Ellen