Archives for 11 Jul,2016

You are browsing the site archives by date.

WORK OUT WHILE YOU ARE AT WORK

1.- Upward Pushup: Put both hands against the desk or wall, and push against it while also pushing upward. The small motion activates and strengthens the large latissimus dorsi muscle as well as other back muscles. (This also works against a wall or counter top.) Do it slowly, keep muscles tight and repeat 5-10 times.

2.- If you have time for only one exercise, you should work the legs, since you’ll engage approximately 50% of the muscles in your body, makes sense right? Here is a way to do some squats it really easy and effective; Use your chair back, a tall filing cabinet or a doorframe to balance. Position feet hip-width, and about a foot back from your hands. Keep your body straight, and look straight ahead. Lower yourself very slowly until your hamstrings touch your calves. Try to keep feet flat, if it’s difficult for you just point you toes outward a little and it will make it easier. As you rise up, keep your heels down, your back straight and your chest up. Don’t let your lower back round or your chest cave in. Take between 10 and 20 seconds to go down and up. Repeat until at least 90 seconds have passed, or until your muscles give out. Never go all the way and lock the knees out. Remember to breathe.

3.- Seated Chair Twist to tone oblique abdominals and stretch the spine, shoulders and hips. Twisting also relieves hip and back pain & neck pain. Inhale, lift through the sternum, place your right hand on the outside of your left knee and the left hand on the armrest or behind your back, and twist. Keep both buttocks on the chair. Hold the pose for 5-10 breaths. Repeat at least three times each side.

Richard Martinez

Transformational Expert

Read More

SET YOURSELF UP TO COMMIT TO YOUR GOALS

Having a goal is one thing but being responsible & committed to meet that goal is another. Goals without responsibility & commitment are just wishes or dreams.

One day I was out running getting some exercise when I had a revelation about goals and commitment. While I was running outside I said to myself, “Wow, it’s so pretty outside! What a perfect day to run…” Than I thought, “I’m willing to use the treadmill when I need to but I rather run outside”. After thinking this I wanted to know more about myself so I thought about why I felt this way & this is what I got…

1) It’s much prettier outside than the inside the gym or inside my garage

2) When I’m on the treadmill I’m not going anywhere so it’s boring to me.

3) I run more when I run outside.

This last reason stopped me and made me think!

Why do I run more when I run outside? Am I more motivated because it’s nice? Yes, But there is another reason I have never though of before.

I figured out that it’s because I’m more responsible & committed when I’m running outside. How am I more responsible & committed?



Let’s say my goal is to run 5 miles. When I get on the treadmill to do these 5 miles I’m not only bored but I’m not fully committed. Why aren’t I fully committed when running on my treadmill? The reason is that I can stop the treadmill at anytime by a simple push of a button. But when I go run outside what happens? When I go outside for a run I go run for about 2-3 miles than turn around & run back home. What does this do? It makes me responsible & committed.

Once I run out a couple miles I HAVE TO turn around & run back home! I mean, I can walk back but ill still get exercise, yet still I’d rather at least jog since I’m already out there. So I found that running this way outside makes me more responsible & committed to meet my goal for my run.

The lesson:

Having a goal is one thing but being responsible & committed to meet that goal is another. Goals without responsibility & commitment are just wishes or dreams.

Richard Martinez

Transformational Expert

Read More