Promoting healthy lives, diets, minds, and spirits and hoping that you will participate! Healthy starts from within, you are in control of your own destiny! Join in at Cynthia's Health Hut!
This is an essential part of any chiropractic home care. It is simple and easy to use. Designed by experts in the field of spinal correction, it drastically reduces the time it takes to restore healthy cervical curvature and takes only minutes to maintain it.
New: Padded door stop. No more damaged doors.
Instructions:
1. Perform cervical warm-up, joint lubrication, and cartilagenourishment exercises (twist, flex and extend head/neck).
2. Adjust the connection so that the curved piece hangs slightly lower than the back of the head.
3. Pull handles down until stopped by curved neck piece with handles at shoulder height. Elbows and knees are against the wall, and feet are shoulder-width apart.
4. Place curved piece behind neck and padded handle under chin or on forehead. Place one hand on each handle end, with palms toward face.
5. Hold handles firmly; relax the knees so some body weight is supported by the traction. Traction is applied and controlled by bending the knees.
6. Begin with 10 and work up to 60 repetitions per session.
7. Add deep diaphragmatic breathing with traction, then exhale completely and forcibly when the traction is released.
8. Ice the neck for 10 minutes if any pain is experienced.
NOTE: Loop rope through strap. Place Door Stop over door and close door.
For maximum results, your Maximized Living Health Care Professional my recommend using this item along with other items in the Home Care Kit.
Without any of these Essentials, you are unable to live a long, healthy and fulfilled life that you are meant to live. Each of these Essentials work together to keep your cells in optimal shape and your body functioning at its highest levels. If you only focus on one of these essentials, such as exercise, you are leaving out other core elements that keep your body healthy.
While each of the 5 Essentials may make sense to you at a high level, there are many things that you may not know. Get to know each of the following essentials and understand how they all work together and need to be practiced from the moment you wake up until the time you go to sleep each night.
Essential 1: Maximized Mind
A Maximized Mind encompasses areas such as time and stress management, improving your relationships with others, and making sure that you get adequate amounts of sleep. Working on all of these area’s help to improve a negative attitude and help your overall peace and well-being from within yourself. The right, renewed mindset about life and health are necessary in order to commit to following any lifestyle plan.
Nerve supply is the life supply to all cells, organs, and systems in the body and so is responsible for all function and healing. Improper spinal alignment is common and likely to happen due to the amount of physical, emotional, and chemical stress you apply to your body every day so must be addressed as the foundational part of living at your health potential.
What you put into your body affects how you feel each and every day. Food is the fuel that your body needs to continue to power and heal itself on a daily basis. Diets that are high in carbohydrates, have pH or omega-3 imbalances or are nutrient deficient, have negative effects not only on your body, but can create a lot of symptoms such as depression, brain fog, stress and fatigue.
Exercise allows your body to take in higher levels of oxygen and creates lean muscle that keeps both your body and mind healthy. Studies have shown that exercise consistently match or exceed the benefits of antidepressants. This is your opportunity to decrease fat and increase lean muscle tissue.
Toxins and chemicals surround us in our everyday lives and are included in items such as medications, refined foods, household cleaners and the items we cook with! Each of these toxins affect our bodies in a negative way and inhibit us from functioning at optimal levels.
Surge Training (also referred to as Burst training) is when you perform a series of “surges” in your workout followed by the same period of rest. During each surge you are pushing your body to its maximum potential and then resting for the same duration you performed the exercise.
How do I start Surge Training?
First, warm your body up with some gentle stretches, a brisk walk, or a few basic yoga poses.
Once you are ready, choose an exercise. Some ideas are running, biking, using an elliptical machine or a treadmill, swimming, running in place, or even jumping rope. You can be as creative as you would like the idea is to move and use maximum effort for every second of the surge.
Now, you want to perform each “Surge” by following the routine below and repeat it 3 times.
10-30 seconds of high intensity SURGE movement
10-30 seconds of recovery/rest or low intensity movement
10-30 seconds of high intensity SURGE movement
10-30 seconds of recovery or low intensity movement
10-30 seconds of high intensity SURGE movement
2 minutes of recovery or low intensity movement
This should be done 3 times per week – which amounts to 12 minutes of exercise a week. Yes, only 12 minutes!!!
Note: Interval times (up to 60 seconds) and the number of surges can be increased for more advanced athletes.
What are the benefits of Surge Training?
When you are SURGE Training, you are elevating your heart rate and working it to its maximum. Oxygen is rapidly pumping through your body in larger amounts, which helps burn fat in higher quantities and more efficiently. Even when you are resting your body will continue to burn fat and build muscle.
The Center for Disease Control (CDC) and the American College of Sports Medicine concluded in 1995 that intermittent, short surges of accumulated exercise increases the body’s anaerobic capacity by 28 percent and increases oxygen intake.
Using surge training for weight loss relies on scientific proof to bring you maximized results with targeted effort to drop pounds and inches and to gain a better quality of life.
When was the last time you jumped rope – fourth, fifth or maybe sixth grade? Well, jump roping is one of the most efficient ways to burn calories and keep the weight off. How many calories do you burn jumping rope? Try nearly fifteen to twenty calories every minute! That is an efficient way to burn energy and keep pounds from packing on, and, jump roping is fun, affordable and can be done with a work-out buddy.
Dr. Peter Shulman, MD, professor and medical expert from the University of Connecticut Health Center, reports that jumping rope is one of the best ways to improve your heart health. Not only does the exercise burn calories needed to lose weight, but elevates your heart rate to a level that most cardio machines are not capable of doing. Dr. Shulman reports that jump roping strengthens the core, upper body and legs while burning a lot of calories in a compact amount of time.
Some doctors argue the benefits of jump roping in those who are extremely overweight because of the direct stress put on the knees, ankles, legs and hips. However, physical training experts report that even obese individuals may benefit from the intense work-out if done properly and at a low impact level. Some of the basic requirements for jump roping are as follows:
Obtain a beaded rope that holds its shape and is easy to control
Shorten or lengthen the rope so that the handles comfortably reach the armpits
Wear comfortable athletic shoes that are approximately a half-size larger that normally worn to allow room for the toes and feet during impact
Choose comfortable grips that provide good handling and precision when turning
Secure an open space for jumping rope that is at least 4×6 with approximately one foot clearance overhead
These helpful tips will keep you from injuring yourself or those around you and get you off to the right start when implementing this exercise into your routine.
For novices who are just getting started, don’t focus too much on how many calories you burn jumping rope, but determine a particular time that you want to achieve. Start out with a low-impact jump for one to two minute intervals. If you are able to increase the duration of time spent jumping, then up the amount by thirty second intervals.
Jumping rope should be fun and invigorating, not painful and discouraging. If you are unable to go more than a few jumps at a time or find yourself getting tangled up in the ropes, don’t get discouraged but keep practicing. With jump roping, practice does make perfect and before you know it you will be jumping rope as light-footed as a heavy-weight prize fighter in training.
If you are in doubt of your physical ability to jump rope, or haven’t done so for thirty or forty years, it is important to check with your family doctor to get the go-ahead. Remember to warm-up and cool down both before and after your work-out to prevent injury and as with any exercise, stretching is one of the most important elements to working out. Stretching will also loosen your muscles and help you determine the impact each jump has on your body.
Jump roping can be very beneficial to your body and heart, while providing fun for the entire family. If you have children, incorporate them into the mix and jump rope together. Your children and your heart will thank you.
One of my favourite things this time of year is getting back to my regular routine. Up with the kids at 6: 30 a.m., out the door by 7: 45 and at my studio or teaching in the Department of Kinesiology at the University of Windsor by 8: 30 a.m.
My clients are just like me. Many wander from their regular routines over the summer and are now getting back on track.
A great way to adopt an exercise routine is to book three or four regular appointments for yourself. Exercise is like many other things: If you don’t schedule it, it won’t happen. Having a regular time to exercise also helps you mentally get into the routine while scheduling other things around the workout.
Most busy adults I know need to take a step further and schedule this appointment with a trainer or group exercise instructor who will keep…
Keeping healthy includes exercising 3-7 times a week 5 – 60 minutes a day. Check out the Straight Leg Dead Lift Exercise. Why exercise? It is one of the best natural treatments for Depression, Anxiety, weight loss, Osteoporosis, Mental Health, Fibromyalgia, Chronic Fatigue, Cell Oxygenization to aid in Cancer Treatment and other diseases.
Quick Sets Give You More for Less
Quick Sets are the ultimate way to perform resistance training. These routines can be as simple and as short as you need them to be in order to fit them into your schedule or level of motivation on any given day or week. This is the ideal way to add more weight training to your MaxT3 program, take advantage of the T3 principles, and leverage science to radically cut the amount of time spent working out. This program can also be performed more or fewer times per week, dependent on how quickly you desire to make changes to your muscles.
Due to the type of adaptation the body must make while performing Quick Sets, you are able to create significant changes in the strength, fitness, and composition (fat percentage vs. muscle) of a body part within three minutes. Elite athletes to busy moms, overworked businessmen and businesswomen, or students on a tight time schedule can still be extremely effective in their lives and get in shape all at the same time.
These routines can be used to increase the intensity of your workouts, shorten your workout times, and very safely speed up your results. They are designed so anyone can perform them and make great changes on any level. Whether you are a retired grandma or an aspiring Olympian, there is a plan for you.
For the purpose of fitness, there are only eight body parts to consider: chest, biceps, triceps, shoulders, abdominals, back/lats, legs (which include quads, hams, glutes, inner/ outer thighs), and calves. By exercising with squats or lunges, you can actually hit your hamstrings, quads, the glutes (butt), and inner and outer thighs (typical trouble spots for women) all with one exercise.
Hit each body part once per week, and you’ll only invest about twenty-four minutes to get in great shape! You can add additional lifting to MaxT3, be ridiculously fit, and have done it all in like an hour and a half. The same or even less time then some people spend in the gym for 1 workout!
Leg Exercises
• Squat • One-legged squat • Lunges • Straight-leg dead lift • Dumbbell hamstring curl • Calf raise
Performing Quick Sets
Decline Quick Set1. Pick one exercise and do it for eight to twelve repetitions until failure.
2. Rest for five to six seconds.
3. Lower the weight five to twenty pounds and do the same exercise again for six to eight repetitions until failure.
4. Rest five to six seconds.
5. Lower the weight five to twenty pounds again and do another six to eight repetitions until failure
Pause Quick Set 1. Pick one exercise and do it for eight to twelve repetitions until failure.
2. Rest five to six seconds.
3. Using the same weight, do it again until failure.
4. Rest five to six seconds
5. Repeat this process until you cannot do the exercise for more than one to two repetitions.
Monster Set
A Monster Set is when, after performing an exercise on one body part, instead of resting, you immediately perform an exercise on another body part. The other body part should be one that was not used while exercising the first body part. For example, combine chest and biceps, or quadriceps and hamstrings.
Monster Sets are combined with Decline or Pause Sets so you can get a tremendously effective workout done in a very short amount of time. For example, after you perform a Pause Set with the incline fly press for your chest, you can immediately begin performing a Decline Set with hammer curls for your biceps.
You’re eating the same kind of foods, about the same amount and exercising about the same amount you always have, but suddenly you notice that it’s harder to keep the weight off or lose those few extra pounds.
Nothing has changed you tell yourself, except your a bit older than you used to be. What you may not be aware of is that your body has changed making weight loss more difficult.
Over 40 Weight Loss
As we age, our metabolism slows down which means you are burning fewer calories than when you were younger. There is no magical age in which this happens, but seems to occur more often when people reach 40 to 50 years of age. The secret to weight loss at any age is actually a very simple formula; consume fewer calories than you burn. The problem is that as we age, we often fail to…
Exercise can lower blood pressure, relieve stress creating happiness hormones, as we all know it also helps us to loose weight and build muscles. They have used exercise for treatment of depression, cancer, arthritis and joint problems, muscle tension, osteoporosis, traumatic stress, lowers hight blood pressure, boosts energy, improves your sex life and your mood. So how can you loose, it only offers you lots of benefits (unless of course you over exercise and don’t do warm ups, you could pull a muscle or too).
Check out this Upper Overhead Shoulder Pressexercise from Maximized Living, with their Surge training 20 seconds on 20 seconds off program, you get Maximized Results in Minimized time!
Eating. Exercising, thinking positive uplifting thoughts, along with healthy ways of eating helps us to live and Thrive on a daily basis. Promote a healthy earth, society, and way of loving and living for all us too survive in harmony together.
You are in control of your own destiny, take that control and create a happier you!
Cynthia's Health Hut 