Exercise at Your Desk to Reduce Headaches

Andrea Metcalf, mbc FITNESS I recently found research that supports the theory that stretching at your desk can reduce headaches at work. I was certain of the results based on my own research with clients, but there is documented research to support this theory. Exercises that strengthen and stretch the neck, shoulder and forearm muscles will make a difference. Hold onto the bottom of the chair and lean your body and head away in the opposite direction. This exercise helps open the levator, trapezius and scalene muscles that can cause tightness between the cervical verterbrae. This may create pressure on the spine and reduce circulation to the upper extremities. Make sure to perform this stretch on both sides and hold for 10 to 30 seconds. Another great exercise is the door jam chest stretch. Stand with both arms bent just above the height of your shoulders on the sides of an open door. Step forward and feel the stretch across your chest. These muscles will relieve the pull on the neck and upper back that will improve your circulation too. Stretches should be performed every 30 minutes or on the hour for best results. It just feels good too!!
Take a break and stretch!

Ahhhhhhh!

Why are your WAITING?

andreametcalf

I constantly hear from people that they know they need to exercise, lose weight and eat better. So why is everyone waiting? It's fall, and a time of renewal. changing seasons is a great reason to change your ways and trade them in for better habits. Change is all what you make....

If you oppose change, it will be difficult

If you are indifferent to change, it will be slow.

If you welcome change, it will be easy.

Pick your attitude and reap the results.

Don't wait for another season to pass you by. It will be the holidays before you know it and wouldn't it be great to walk into that holiday party feeling your best!

Get up and GO! Shape it up Chicago

Andrea Metcalf, Mind body Connections It's time to clean up Chicago and start with getting everyone fit. Check out the www.nbc5.com/fitness website for how to email NBC5 Fitness Team ideas on how and where to get fit in Chicago. In the meantime, join us at 454 N Michigan Avenue in Chicago by the Chicago Tribune building and Studio 5 for an early morning workout the last Wednesday in JUNE, JULY, and AUGUST this summer. We want you to help Chicago SHAPE UP. As for all of you outside of Chicago... it's time to make your city healthier and happier. Get out and take a walk, run or jog! And by the way check out www.walkjogrun.net to find out how many miles your latest walk, jog or run really was!

What to do when you want the SUGAR

Andrea Metcalf, Mind body ConnectionsIf you have ever tried to lose weight, you know that keeping your SUGAR cravings under control is the hardest part. As my friend Colleen has said, "I think it's a mistake to never eat chocolate again." Of course, I agree! Everything in moderation but to get rid of the SUGAR highs, lows and obsessions, keeping it out of the house is key. If you have to make a special trip to get it-- so be it. Along another thought, if you really need the sweet treat, the raisins, grapes, and chewing gum will help. However the best thing is to go out and walk! Change where your thoughts are at and you'll change your appetite too. It's all in who you want to be. You have the power and fire to change how you react to any situation-- including what you put into your body. Make it your best asset!

Live Longer and Take a Walk

Andrea Metcalf, Mind body ConnectionsWalkers have less incidence of cancer, heart disease, stroke, diabetes and other killer diseases. It is also one of the least expensive types of exercise. Walking strengthens your legs, burns calories and changes your attitude which will even help you live longer. Remember when you walk to stand tall and keep the back of your head over your tailbone. Although you may want to lean forward, keep your abdominals pulled in and rib cage lifted. Breathe deep from the belly and allow your arms to swing in opposition of your legs. Use a heel toe roll through the foot with your toes pointed forward. An editorial in the "Washington Post" did the math - invest 30 minutes of walking a day and you'll spend 49 days of the next 12 years of your life walking to gain 1.3 healthy years. Remember, footwear is important and to dress appropriately for the possible sudden weather changes. It is best to wear a dry-fit, wicking fabric first. Your next layer should be a cotton or terry for warmth. Lastly, finish your ensemble with a wind resistant jacket. As far as shoes go, remember they are like the tires on your car. They need to fit well, feel comfortable, support the body and they wear out! You should be replacing your gym shoes about every 300 miles or six to nine months with regular use. If you need a goal, sign up for a 5K walk. You can check out http://www.chicagoaa.com/ or http://www.windycitysports.com/ for local events. It feels good to walk for a cause other than just your own!

Choose a Healthy Option In Case of an Emergency! CHOICE

Andrea Metcalf, Mind body Connections
It's Your Choice!! Everyday you wake up, you have the option to be happy or sad, eat breakfast or skip it, exercise or be still. If you are trying to lose weight you are the only person who can make it happen! But, enlist your friends! Only one in nine people have been able to lose weight on their own. Those who use a daily check in system with a group of people have a 94% chance of acheiving and most importantly, maintaining their goal. If you haven't noticed, skinny people hang out with skinny people, smart people hang out with smart people and athletes gang together. Chose your friends wisely, or get them on your band wagon. When you're with the group and you're tempted to have a slice of birthday cake, make the right choice first. If you are still hungry after a piece of fruit, a vegetable or lean protein, then have the treat. Life isn't about deprivationl; it's about choices.

Andrea Metcalf, Mind body Connections
It's time to check out the latest technology ~ Exercise downloading and at www.podcastgo.com they are FREE! Over 50 One-minute exercises that you can shuffle into different workouts. Check out the website... it's really cool. In the meantime, if you are a techno diva, get out and take a walk. Spring is here and all you need is a deep breath and some walking shoes to improve your health and mind. A mind body connection is the best way to live.