- Wellness Center (Exercsies, Strengthening Tips & etc.)

Wellness center

 

Wellness from head to toe

 

Nutrition Tip

Choose your snacks wisely. Avoid processed foods loaded with sugar that can lead to adult onset diabetes and hydrogenated fats that clog your arteries, contributing to strokes and heart attacks. Instead, fill up with nutritious snacks – fruits and vegetables are best. They contain lots of vitamins, minerals, fiber, and water to help you stay healthy.

 

Fitness – Exercise is the Best “Drug”

 

Exercise has many beneficial effects. As Covert Bailey says, “If the benefits of exercise could be put into a bottle, it would be the most widely-prescribed drug in the world.” Guess that makes exercise the best “drug” in the world! Often it appears that things with which you are very familiar are automatically either ignored or discounted. Don’t ignore or discount this natural God given cure. Among the many benefits of exercise are:

 

• Cardiovascular benefits – lowers total cholesterol, lowers the bad LDL cholesterol, raises the good HDL cholesterol, decreases blood pressure, decreases frequency of heart disease.

 

• Immune system benefits – decreases number and severity of colds and flu, decreases rates of cancer.

 

• Digestive benefits – improves digestion, cures constipation.

 

• Blood sugar benefits – helps normalize levels, preventing or controlling hypoglycemia and adult diabetes.

 

• Obesity – increases use of calories at rest (with a carry-over effect to the next day!), increases muscle-to-fat ratio, routine use over years cures obesity.

 

• Mental health benefits – lowers stress, elevates mood, enhances sense of well being, eases depression and grief.

 

• If you are married know that it has sexuality benefits – enhances sexual enjoyment and enhances sexual attractiveness. Let’s face it we all want to look good for ourselves and our spouses.

 

• Miscellaneous benefits – improves body odor, decreases tendency to abuse damaging drugs, alcohol and tobacco, increases average life span, improves quality of life (especially in later years).

 

So why doesn’t everyone use this natural God given cure, especially since it’s inexpensive and readily available?

The answer is that you can’t just go out and buy a bottle. Everyone has to put in time and effort to get their own personal supply. Take another look at the list of benefits. Start taking the steps, even little baby steps, toward better health.

 

 

Spiritual Wholeness – A Leading factor of Overall health

 

Health is found when our body, mind, and spirit are in harmony with one another. Illness, or “dis-ease”, occurs when this harmony is out of balance or we become disconnected from God, ourselves, and others. When we are experiencing stress, are in distress or tormented with feelings of depression it greatly affects our health. We can develop ulcers, headaches, hair loss, weight loss, and our immune system weakens.

 

The greatest medicine of all is not antibiotics, pain relievers or healing techniques and methods but the Word of God. While these approaches my be helpful and beneficial, the Bible reassures us that Jesus was wounded for our transgressions and bruised for our iniquities (Isaiah 53:5).We are assured that we can cast all of our burdens on Him in order to live a stress free life (1Peter 5:7). Jesus is our healer physically and emotionally. It is through Jesus Christ that we have spiritual, physical and emotional wholeness.

 

 

Take control of your MIND by submitting your thoughts to the OBEDIENCE of Christ!

 

Right and godly thinking is commanded of us to renew our mind – taking our affections, mindset and thinking off of the things of this world (fleshly desires and worldly standards) onto the ways, standards and affections of Christ so that we “may prove what is that good, and acceptable, and perfect, will of God” (Rom. 12:2). Destructive thought patterns produce defeat and lack in our lives because we are not allowing the Holy Ghost to produce fruit in us by being obedient to every Word of God. When we entertain ungodly thoughts we are sinning. Sin breaks fellowship with God resulting in feelings of condemnation, defeat and lack. Unchecked and un-submissive thought patterns assists in leading us on the road to what I call “cycles of sin”. When we develop personal (because we know what we need help with) and simple strategies to overcome those patterns of thought (replacing the though with Scripture, counting or whatever you need to do) we then develop righteous thought patterns.

 

 

Great Benefits of Dancing

 

• No calories, no fat, no sugar!
• Burns 100-400 calories per hour
• Increases energy
• Lowers blood pressure
• Increases lung capacity & respiratory function
• Increases circulation
• Can slow degenerative changes in skeletal structure (such as osteoporosis)
• Strengthens our weight bearing bones
• Increases flexibility and functioning of joints
• Increases muscle tone
• Sharpens coordination, balance & reaction time
• Improves posture
• Improves internal organ functions because of improved posture
• Improves mental health and attitude
• Reduces stress and depression
• Improves sleep & increases vigor
• Helps overcome social awkwardness
• Improves self-esteem and confidence

 

Praise God for the DANCE!

 

Try these exercises to increasing strength and improve balance using your exercise ball:

 

 

TARGET: Legs and Buttocks

 

1. Plié in second position behind the ball, knees over toes and back straight. Engage abs and buttocks.

 

2. Push off the floor into a second position sauté, toes pointed, knees straight and, keeping arms straight, lift the ball over your head.

 

Total reps: 5-8

 

 

TARGET: Core

 

1. Sit in the center of the ball, hands at sides of the ball and feet flat on the ground in front of you.

 

 

2. Engaging powerhouse muscles and keeping back straight, lift knees off the floor and place heels on the ball. (Use arms for balance, not to aid in the action.)

 

3. Maintaining position, slowly straighten legs in front of you, forming a V. Be sure to keep breathing. Hold for 30 seconds.

 

MODIFICATION: If you can’t straighten your legs right away, extend legs as far as you can without hunching your back or shoulders.

 

Total reps: 2

 

TARGET: Total Body

 

1. Roll torso over the ball into a push-up position, toes pointed, tops of feet resting on the ball and arms planted directly beneath shoulders.

 

2. Flex feet, bend toes to grip ball, and maintain body alignment. 3. Keeping legs straight and without losing the ball, pike your body until your back is as perpendicular to the floor as possible. (The ball should roll toward your head.) Return to starting position.

 

Total reps: 3-5

 

TARGET: Improved Balance

 

1. Place knees on the top center of the ball, hands firmly planted beneath shoulders, arms straight.

 

2. Balance, working up to 60-second holds

 

Exercises for Strong Feet

 

The Foot Fortifier 

 

 

1. Begin standing in parallel, toes flat on the floor.

 

 

2. Lift your left arch and toe knuckles off the ground, keeping the tips of toes on the floor and the toes as relaxed as possible. Return to starting position.

 

 

3. Lift the toes of the left foot as high off the ground as possible, keeping the ball of the foot on the floor.

 

 

4. Touch the big toe to the floor, then lower each consecutive toe to the ground one at a time until all five are down. 5. Lift the entire left foot off the ground, except the heel, into a flexed position. Return to starting position. 

 

 

Repeat steps 1 through 5 with the right foot. Do entire sequence 10 times, working up to 20 times.

 

 

Standing Leg Strengthener 

(NOTE: The emphasis of this exercise is the standing leg, not the working leg.)

 

 

1. Start in parallel, both knees straight, shoulders relaxed, abs engaged.

 

 

2. Plié on both feet.

 

 

3. Lift the left foot off the floor, maintaining plié on the right leg. (Note: Left foot stays off the floor until Step 8.)

 

 

4. Swing right arm forward and left arm back, keeping the rest of your body still. Switch arms right away.

 

 

5. Both arms return to sides. Still in plié, turn your head to the left. Hold for 2-3 seconds, then turn your head to the right and hold for 2-3 seconds.

 

 

6. Head returns to a neutral position. Straighten the right leg and relevé halfway to demi-pointe on your right foot. Hold for 2-3 seconds, without letting your left foot touch the floor.

 

 

7. Lower right heel and plié on right leg. 

 

 

8. Place left foot in parallel plié next to the right leg.

 

 

9. Straighten both legs. Repeat entire sequence standing on the left leg. For an added challenge, repeat with eyes closed. Work up to 10 repetitions of steps 1 through 9.

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