Joint by Joint

I LOVE this article by Michael Boyle...he explains this:

Joint Primary Training Needs

Ankle mobility (particularly sagittal)

Knee stability

Hip mobility (multi-planar)

Lumbar Spine stability

T-Spine mobility

Gleno-humeral stability

Notice that every other joint requires mobility vs. stability...

Here is another way to look at the above chart:

Lose ankle mobility, get knee pain.

Lose hip mobility, get low back pain.

Lose thoracic mobility, get neck and shoulder pain (or low back pain).

 



Healthy Lifestyle Scale

How are you doing today?

Click HERE for a Healthy Lifestyle Scale from SparkPeople.com

Fitness tests you can do at home...

HERE are some great Fitness Tests you can do at home, via SparkPeople.com...

12 Days of Fitness

December 8th marks 12 business days until Christmas!! Here is a fitness challenge for you to do each day to help you stay healthy during the holidays!!

Merry Fitness and Healthy New Year!

1. Brisk walking in the Winter Wonderland: Enjoy the sights and sounds of Christmas as you walk side by side with your family. 30 minute walk.
2. "Baby its cold outside" Home obstacle Circuit: Pick 5-7 activities to do in your home i.e. Living room hopscotch, back door to front door shuttle run, kitchen counter incline pushups and couch/ chair squats, jump rope, etc. Stay moving for 30 minutes.
3. "Run Run Rudolf" Dash: Run the distance of one mail box then walk the next to recover. Repeat. (Try to do 30 minutes with a walking warm up and cool down for at least 5 minutes)
4. Jingle Bells and Jungle Gym Circuit: 10 Incline pushups on stairs/chair, plank for 30 seconds, 10 bench/chair single leg squats, 25 jumping jacks, 25 crunches. Repeat 5 times.
5. "The Weather outside is frightful" Indoor jog. Push the furniture aside and get ready for fun! Jog in place (like you’re running through a forest), and “duck” when you come upon a branch, “jump” when you come upon a rock, “dodge side to side” to dodge trees, and “run faster” when a bear chases you! (use your imagination)! 30 minutes.
6. “Old” Chris Cringle. 100 pushups. 200 sit ups. 300 squats. Space it out throughout the day… “centuries” take time
7. Cut “Loose.” Stretch today for 30 minutes! (foam rolling, static stretching, etc).
8. “Holly Jolly” Cycling: Cycle for 45 minutes!
9. Santa’s got a brand new bag. Pack your gym bag and work out for 60 minutes at the gym.
10. Family Choice Night: Cook a healthy meal together in the kitchen. (sparkrecipes.com).
11 "O Christmas Tree Pose" Yoga! Google your favorite poses and practice 5 poses.
12. "Rockin’ around the Christmas tree". Dance for 30 minutes to your favorite holiday tunes!

Your Spice Rack Medicine Cabinet

Top 10 examples of spices that help improve your health:

CAYENNE:

Lowers blood pressure

A couple teaspoons helps stop a heart attack

Improves Digestion

Releaves Gas, Nausea and indigestion

Thins phlem

GARLIC:

Natural Anticeptic

Fights Cancer

Lowers Cholesterol

Reduces Plaque

Lowers Blood Pressure

Lowers risk of the hardening of arteries

Effective against digestive ailements

Helps with Diarrhea

 

TURMERIC:

Anti-cancer properties (especially for past smokers)

Anti-inflammatory

Relieves Rheumatoid Arthritis and Carpal Tunnel Syndrome

High in Anti-oxidants and Vitamins A, C and E

Helps prevents cataracts

CINNAMON:

Kills bacteria caused illness - E. coli, Salmonella, Staph

Stops growth of Asian flu virus

Lowers blood pressure

Regulates menstral cycles

Reduces anxiety and stress

OREGANO:

Powerful Anticeptic

19 chemical compounds with antibacterial actions

4 compounds that soothe coughs

Soothes stomach  muscles which helps in digestion

Lowers blood pressure

GINGER:

Digestive aid that stimulates saliva flow

Settles stomach (relieves vommiting, eases pain from gas & diarrhea)

Anti-nausea remedy

Effective against motion sickness

Pain reliever

Helps lower bad cholesterol (LDL)

FENUGREEK:

Helps treat diabetes
Lowers blood sugars
Lowers bad cholesterol (LDL)
Helps maintain good metabolism
Prevents constipation
Purifies blood/flushes out toxins
Good for increasing breast milk for lactating women


BASIL:

Relieves Gas
Soothes upset stomachs
Helps prevent aging








CLOVE:

60-90 percent eugenol which is a pain deadening antimicrobial
Helps with tooth pain
Helps lower blood sugar by helping the body use insulin more effectively
Speeds heaing of cold sores



BLACK PEPPER:

Stimulates the digestive organs
Increases flow of saliva and digestive juices
Helps relieve indigestion and flatulence





Find more information on healing herbs HERE and HERE