What’s your “Moto”-vation? Many people view it as the excitement or external support and encouragment that helps you reach a goal or win a game. The root word of motivation is motive. Motive is defined as something that “causes a person to act.” Many goals begin with external motivation, but to fully reach the long-term benefit of achieving health goals (weight loss, healthier eating, more activity, lower blood pressure) there must come a point where the motivation becomes the internal drive.

The steps below can help you develop your internal drive and get your “moto” on while making wise healthy changes and choices.

1. Set your goal and own it. Goals give us something to strive for and a direction of movement. When it’s our own goal, we are invested in it and own it.  Set goals that are specific, measurable, attainable, realistic, and tangible. (i.e. S.M.A.R.T.)  Establish a realistic date to reach your own goal. Instead of saying “I want to lose weight” say “I will lose 20 pounds in 20 weeks.”

2. Establish your own plan and write it down. Based on your own goal, break it into smaller steps in weekly and in daily components. Write your plan so you can see the process. Examples of daily steps toward a weight loss goal would be: “I will eat fruit or vegetables at each meal.” Or, “I will walk for 20 continuous minutes today.”

3. Get additional “coaching“ help if necessary to reach your goal. A person with more knowledge about the area you want to improve can be a great guide and motivator.  Allow your coach to assist you and listen to their advice. There is wisdom in many counselors.  Build a support system around you by enlisting as many coaches as you need – nutrition, fitness, massage, writing, praying, strength training, therapists, doctors, drivers, suppliers, cheerleaders, etc.

4. Invite accountability from a friend. Share your goal and your plan with a trusted friend or family member. Ask them to encourage you in your process to reach the goal.  Tell them exactly what you need from them; also what you do NOT need/want from them.  Ask them check to in with you on your progress. This accountability partner is not your judge or an expert. Avoid whining or excuses if you are not on target. Ask your accountability partner to pray for you and help you stay focused. Share the benefits you desire to achieve with your friend and ask them to remind you of these benefits when you are struggling.

5. Be a Good Finder. No matter what your goal, most likely, someone has achieved this same or a similar goal. Read about these people. Look for the good in others and glean helpful information from their success. Everyone approaches a goal from a slightly different point of view. Success stories offer “food or thought” and allow you to see health improvements from another point of view. Success stories also share common struggles and how these struggles are overcome. Success stories remind you that you are not alone in your journey.

6. Follow your plan. Make your plan ~ Keep your plan.  Visually place your goal in front of you to remain focused. If diversions or distractions happen, evaluate if these will help you reach your goal or will set you back from reaching your goal. If they will set you back, decide if you are willing to accept this consequence. Ask yourself questions like, “Will that extra serving of food taste any better than the first one?”  “Does this choice put me one step closer to accomplishing my goal?” Honestly answer these questions and then choose the best option.

7. Reward your progress. There are many victories along the path to your goals. Increased energy, weight loss, compliments from others, reducing medications, better sleep, and a youthful glow. Look for smaller side benefits and accomplishments and celebrate these successes along the way. Consider celebrating with rewards such as a long bubble bath, a phone call to a distant friend, a cup of herbal tea, a single rose, or fresh coat of nail polish. Determine what small reward will help you truly appreciate your accomplishment. It could be as simple as acknowledging the blessing God gave you in reaching this point. A grateful heart produces a positive attitude and a smile. What a great reward!

–
Sherry R. Perkins
Director & Personal Trainer
www.empowered-health-and-fitness. com

• Select an exercise that raises the heart rate, increases the respiratory rate, and is relatively easy on the lungs. Swimming, for example, is one of the best tolerated exercise modalities by asthmatics.
• Avoid asthma triggers as much as possible. For example, asthmatics allergic to pollen should exercise indoors.
• Avoid exercising outdoors on either polluted or cold, dry days. Wear a mask or a scarf to warm and moisten the inspired air if the exercise bout must occur outside on a cold day. Whenever possible, exercise in warm, humid air.
• Perform specific breathing exercises to strengthen the lungs.
• Use ratings of perceived exertion in conjunction with target heart rate to regulate exercise intensity, since many asthma medications can alter an asthmatic’s heart-rate response to exercise.
• Premedicate prior to exercising (within 30 minutes prior to engaging in activity).
• Keep an inhaler on hand while exercising.
• Avoid sudden, intense exercise for prolonged periods of time.
• Breathe through the nose as much as possible while exercising.
• Avoid hyperventilation by using a controlled breathing pattern.

Source: Bryant, Cedric X. 101 Frequently Asked Questions about “Health & Fitness” and “Nutrition & Weight Control”. Sagamore Publishing, 1999.

Everything you Need to Know to Complete

your Marathon/Half Marathon

Hydration Hydrate, hydrate, hydrate. Eat proper foods including complex carbs along with lean meats and vegetables.

Check your

Equipment Don’t try anything new on race day. If you’re traveling by plane – put all of your gear in your carry on luggage. Try out all clothing BEFORE the race (think chaffing here). Make sure you have all of the nutritional supplements you’ll need for race day.

Follow Through with

Tapering Use the taper days to cut back on the miles before event day. Spend this time relaxing and preparing yourself mentally and physically.

Know the Course Become familiar with the course, it increases your comfort, especially later in the race. Get on the website, drive it! Know what the rest stations serve and where. Know where the hills are and prepare. Know where to tell your family and friends to be to cheer you on (coming out of tunnel is a great spot).

Make a Race Plan Stick with it! Start slow and build. Plan to run a negative split. A good rule of thumb – pace, pace, build, race.

Make a list or Pack

your Bag If you’re traveling, pack ahead of time. Make sure to bring your race day shoes, your event shirt and race shorts/skirt. Ear plugs are a good idea in case it’s noisy in the hotel. If you are going to have a specific bag for the start and/or finish lines, pack that as well. Any supplements that will not spoil can get thrown in too. Now is the time to personalize your singlet. Buy cloth pens and decorate it to thank your big sponsors or add your name – people will cheer you along by name on the course.

Two Days Before the Race: Race day Nutrition Have a plan – decide when you will take the gel, beans, water etc. Know what foods work for you and which don’t.

Reexamine your Race

Expectations Don’t create unrealistic expectations for this race. Give yourself a time range to shoot for. Use your training and shortened races as a gage.

Practice

Visualization Visualize how you want your race day to look and spend a lot of time thinking about it. Do not think any negative thoughts about your goals; think only about what you will need to do to accomplish them.

Visit the Expo Pick up race packet. HAVE PROPER IDENTIFICATION with you. Shop the vendors – but do not use or wear anything you have not tested on a long Saturday walk/run.

Get Good Sleep Try to get a good night’s sleep two days before the race. Sleep generally has a lag time of about 36 hours. That way if you sleep poorly on race night (and you might!) you’ll have reserves in the bank. The Night Before: Nutrition Eat a Pasta Dinner to carb up and get energized with the whole TNT team. Remember: Hydrate, Hydrate, hydrate!

Lay out your race

gear Set up as many things as you can before race day so you have less to worry about and more time to enjoy the experience. Lay out your clothes by layer the night before. Pin your bib on the front of your event jersey. Pack a sweatshirt and pants that you don’t mind losing to wear before the start. Set up your race supplies – sport beans, gu, Gatorade, etc. whatever you have been training with.

Race Morning: Be Consistent Don’t try anything new on race day!!!

Stay positive and IN

THE MOMENT Don’t think about not being able to finish. Remember your visualization exercises. Try one now. Enjoy the scenery, enjoy the thousands of racers. We all have some measure of nervousness before a race. It all goes away once the gun goes off.

Breakdown the race Break the race down into segments. Halfway, 20 miles, last 10k, etc. Think in positive terms. ONLY 3 miles to go.

Focus and Stick to

your plan DON’T GO OUT TOO FAST!. Don’t get caught up in the race day excitement. Remember your plan, stick to it.

Use your Experience Confidence comes from doing your homework. Shorter races and good training build confidence. Your long runs/walks and weekly runs/walks have made you ready!! Mistakes are often the best teachers. Every training and race is different. Use the knowledge you gain from them to your advantage on race day.

Family, Friends &

Fun Make this a fun day – use your family and friends as motivation and a resource for getting to the finish. Remember to make take in the experience and everything that it has to offer.

Create Good

Karma Keep in mind – we reap what we sew. Help each other make it to the finish. Lend a hand or a smile or a gu to a racer in need.

Motivation Think about why you’ve embarked on this adventure – remember the reason. Use positive self-talk.

Patience< strong> Patience is a big key to success. Don’t hurry the experience along. Wait, wait, wait! Passing runners late in the race helps you mentally.

Know your Personal

Best Personal best is NOT what shows up on the clock. You’ll know when you’ve had a great race. Just completing your event may be your crowning achievement.

Thank the

Volunteers No event can take place without volunteers. Remember this as you see them on the course. Treat these individuals like royalty. You’ll appreciate it when it’s your turn to volunteer for an event.

Weather You’ve trained in all kinds of conditions, which provides for better race preparation. Worry about what you can control.

Embrace the Bad

Patches The body has great recuperative powers. When you start feeling bad in your event, remember that in another mile of so you’ll feel better again.

The last six miles Visual, bargain, lie to yourself. Do whatever it takes to get in those last 6 miles. Break it down into smaller chunks. Dig deep, focus, remember the reason.

Injuries< strong> If you encounter a physical injury on the race course don’t try to work through it. Take a short walk break and if you’re able, continue to race. There will be medical tents on the course.

Enjoy the Recovery< span style=”font-size: 10pt; font-family: Arial; color: black;”> Your event is done, now is the time to pamper yourself, you deserve it.

–
Sherry R. Perkins
Director & Personal Trainer
www.empowered-health-and-fitness. com

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A: If these sports are on your spring agenda, it might serve you well to start strengthening your wrists now.

Here’s one wrist-strengthening exercise that can be done with a light- to moderate-weight dumbbell:

~ Sit on a bench or chair.

~ Lean slightly forward.

~ Holding a dumbbell, rest your forearm along the top of your thigh. (Your elbow should be bent.)

~ Position your forearm so the dumbbell extends past your knee.

~ With your palm facing up, bend your WRIST ONLY back as far as you comfortably can.

~ Then bend your WRIST ONLY upward as far as you comfortably can.

~ Then return to the starting position. ~ Do 8 to 12 repetitions with one hand, then the other.

IMPORTANT: Do not do this exercise if you have carpal tunnel syndrome.

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Easy Golf Swing Power With Simple Exercises . Your core is the engine to your golf swing. Strengthen and stretch your core and you’re “golden”. You will be pounding the ball longer than you ever have before. . The golf swing is actually a turn back (rotate) and turn through (rotate). Most of the movement is pure rotational in nature. This means doing exercises specific to your golf swing like a seated twist holding a dumbbell straight out in front of you is a very effective exercise in strengthening and conditioning the muscles used in the golf swing. Be careful not to use very heavy weights with your exercises. Weights that feel approximately 60% of your effort are appropriate. Remember that a golf club is not heavy; in fact it weights less than a pound. Repeating exercises like this as many times as you can without straining yourself is critical. Do remember to warm up before you begin the session and also to warm down when you are through.

GOLF AND ARTHRITIS

Perfectly manicured fairways, bright blue sky, a slight breeze that lifts your golf ball toward the green. Many people relax this way every year, enjoying hours of leisure time on the links. But what if you have arthritis? Whether you’ve played golf for years or are interested in trying it for the first time, arthritis doesn’t have to slow you down. Benefits of Golf ~ Golf is a very adaptable sport that can be tailored to meet the physical capabilities of almost anyone. It can even have health-enhancing effects. If you have arthritis, playing golf can enhance the strength and mobility of your upper extremities, spine, hips and lower extremities. Golf can help your range of motion in your joints or how well you can move each joint through its full capabilities. It also can help improve balance and coordination. Lower-intensity exercises – such as walking on level ground or on a hilly golf course at a moderate pace – can provide health benefits for everyone, including weight loss and improved “good” cholesterol levels. (HDL, or high density lipoprotein levels, also is called “good” cholesterol.) Equipment Modifications ~ Adaptation is the key to playing golf if you have arthritis. Grips, shoes, balls and clubs can all be adjusted to fit your specific needs and abilities. In addition to the tips listed below, your local pro shop or golf specialty store can help you keep up-to-date on the latest products to make golfing easier on your joints. * Use a lower compression ball (for example, a 90 instead of a 100) so there is more “give” to the ball when you hit it. * Use clubs with lightweight graphite shafts to help absorb shock better. * Use a perimeter-weighted head on the club, also for better shock absorption. * Build up the grip size on your clubs with athletic tape or a custom grip to help you hold them easier and to reduce stress and pain on your finger joints. * If you have arthritis in your hands, try wearing wrist braces and gloves on both hands to stabilize your joints. * Wear comfortable walking shoes or spikeless golf shoes. * Preparing to Play * Whether you’re a veteran golfer or a beginner, consult your doctor or physical therapist before hitting the greens. An occupational therapist also can help advise you about any special aids or adaptive tools. A good conditioning program is essential for all golfers, but especially if your joints need extra protection. Proper conditioning can help maintain as much range of motion as possible in the joints and help reduce your chances for injury. If you’re a beginner to the game, consider taking lessons at a local golf course. Don’t be afraid to explain your physical limitations to the instructor. If you have trouble finding someone who caters to teaching people with arthritis, your local golf supplier may be able to recommend a program that assists anyone with physical limitations in starting or continuing to play golf. On the Links ~ Once you begin to play, other adaptations can help make your game more enjoyable and safer for your joints. When making modifications, remember that the most important part of playing the game is enjoying yourself and preventing injury – not what your final score is. Keep these suggestions in mind as you play: * Always loosen up before you play. Begin by walking for a few minutes. Spend five to 10 minutes stretching, then take 10 to 15 swings on the practice range before the first tee. Easy practice swings, trunk twists, hamstring (rear thighs) stretches and walking are good warm-up exercises (see Warm-Up Exercises on the next page). Start out by hitting higher lofted clubs (like a pitching wedge) and begin by swinging 50 percent to 75 percent. * Use tees whenever you hit the ball – even on the practice range – to avoid striking the ground and jarring your joints. * Keep your tension on the shaft consistent. Be careful not to let your arms and trunk become too rigid. * If you have back pain, you may find that the “classic” swing is more comfortable for you than the modern or reverse-C swing. * Always brush through the grass so you will hit the ball solidly and carry your momentum out to the target. * Play from the 150-yard markers if you begin to get tired. * Consider using energy-saving techniques while you’re on the course. Take only the clubs you use most frequently. Pull your golf bag instead of carrying it, or rent a motorized cart instead of walking.
–
Sherry R. Perkins
Director & Personal Trainer
www.empowered-health-and-fitness. com

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~

A: If these sports are on your spring agenda, it might serve you well to start strengthening your wrists now.

Here’s one wrist-strengthening exercise that can be done with a light- to moderate-weight dumbbell:

~ Sit on a bench or chair.

~ Lean slightly forward.

~ Holding a dumbbell, rest your forearm along the top of your thigh. (Your elbow should be bent.)

~ Position your forearm so the dumbbell extends past your knee.

~ With your palm facing up, bend your WRIST ONLY back as far as you comfortably can.

~ Then bend your WRIST ONLY upward as far as you comfortably can.

~ Then return to the starting position. ~ Do 8 to 12 repetitions with one hand, then the other.

IMPORTANT: Do not do this exercise if you have carpal tunnel syndrome.
–
Sherry R. Perkins
Director & Personal Trainer
www.empowered-health-and-fitness. com

• To relax your mind and “tune up” your body
• To preserve range of motion
• To maintain flexibility
• To prevent injury during exercise
• To prepare the muscles for more vigorous activity
• To help develop body awareness
• To promote circulation

ANY time is a good time

• In the morning
• After sitting or standing for long periods
• Any time you feel tense or stiff
• At odd times like watching T.V., reading, or sitting and talking

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Everyday Stretches

• Use these stretches daily, to fine-tune your muscles. This is a general routine that emphasizes stretching the muscles that are most frequently used in normal day-to-day activities. Stretch slowly and smoothly;
• NEVER BOUNCE!
• Maintain normal breathing during each movement
• Focus attention on muscle being stretched; try to limit movement in other body parts
• Feel the stretch, but don’t strain by stretching too far

The “Spinal Twist” ~ While seated, extend the left leg in front of you. Bend your right leg, placing your right foot on the outside of the left knee. Extend your right arm behind you to support your body. Place the left arm on the outside of the right leg. Slightly twist the torso using your left arm until you feel the stretch in your side. Hold for 10-30 seconds. Stretch the other side.

<hr />

Hamstring Stretch ~ While seated, extend your left leg in front of you. Bend your right leg, placing the bottom of your foot on the inside of the left knee. Place your right hand on top of your left hand. While keeping the lower back straightened, reach toward your left foot. Hold this for 10-30 seconds. During this stretch, keep the foot of the straight leg upright with the ankle and toes relaxed. Repeat for the right leg.

<hr />

Calf Stretch ~ While standing, place your left foot near the wall. Bend forearms and rest them against the wall. Keeping the right foot flat on the floor, move right leg back until you feel the stretch in the calf muscle. Hold an easy stretch for 10-30 seconds. Do not bounce. Stretch the other leg.

<hr />

Chest Stretch ~ Place flat palm of right arm against a wall. Slowly rotate forward until you feel the stretch in your chest. Hold the stretch for 10-30 seconds. Stretch the other side.

<hr />

Shoulder Stretch ~ Extend your left arm in front of your body. Using the left wrist, place the right wrist underneath and pull inward toward your body, while keeping the left arm extended. Hold for 10-30 seconds. Stretch the other side.

<hr />

Quadriceps Stretch ~ Supporting your body with your left arm against a solid object, grab your left toes with right arm. Pull your heel up to your buttocks until you feel the stretch in your thigh. Hold for 10-30 seconds. Stretch the other side.

<hr />

Forearm Stretch ~ Extend your right arm. Using your left hand, pull your finger tips back toward your body until you feel the stretch in your forearm. Hold the stretch for 10-30 seconds. Repeat using the other arm.

<hr />

Triceps Stretch ~ Bend the right arm while placing your fingers in the middle of the back. Using the left arm, pull your right elbow backward until you feel the stretch in the back of your arm. Hold it for 10-30 seconds. Stretch the other side.

<hr />

Inner Thigh Stretch ~ While seated, pull both feet inward toward the body. Grab your feet with your hands, while using the elbows to press downward slightly on the knees. You should feel this stretch in your inner thighs. Hold for 10-30 seconds.

<hr />

“Cat” (Back) Stretch ~ To stretch the upper back, hands and knees should be on the floor. Just as a cat would do, slowly lift your back up toward the ceiling and hold in place for 10-30 seconds.
–
Sherry R. Perkins
Director & Personal Trainer
www.empowered-health-and-fitness. com

Fail to warm up

Many people are so anxious to begin their workout that they either forget or simply neglect warming up their muscles. The result is a cold muscle that can easily tear.  The best way to warm up cold muscles and prepare them for the strains of exercise is to do some form of cardiovascular exercise for 5 – 15 minutes to warm up the body, then stretch the muscles you are going to use in your workout, holding them for 15 – 30 seconds.

Don’t know how to use the equipment

Not knowing how to use the special machines and other exercise equipment at a fitness center or gym can lead to an inefficient and unsafe workout.  It is important to know which specific muscle group a machine is designed to develop and concentrate on isolating that specific muscle group during the workout.  Using additional muscles will ease the strain, but wont give the right muscle adequate exercise and can lead to injury.

Work out different muscles equally

Too many people concentrate on only one muscle group and neglect to work out the other muscles in their body.  It’s important to “keep the balance” between opposing muscle groups.  Also, without exercising all the muscle groups a person can develop “popeye syndrome” and end up with an imbalance in their muscle strength and in their appearance (huge forearms and skinny legs).

Take on too much

Whether you are lifting weights, swimming, running or doing any type of exercise to become physically fit, you should begin with a regimen that’s most comfortable for you.  It’s important that you not try and run the farthest distance or lift the most weight when you are beginning your exercise program, otherwise you will find yourself in over your head and will lose interest before you see positive results.  By starting your program at a low intensity and then gradually increasing the intensity as time goes on, you will avoid overloading your body.

Too impatient

Many people who want to become physically fit lose their interest after the first week.  It’s important to commit yourself to an exercise program and be patient and persistent enough to understand that it usually take 4 – 6 weeks before you see results.  To help ease this commitment, it helps to have an exercise partner or personal trainer who will provide encouragement and assistance as you strive for your goals.

Won’t cool down

Cooling down after a workout can be just as important as warming up before one. Unless your heart is given a chance to slow to a normal rate before you speed back to work or home, major complications can develop.

Stretching is a great way to cool down and should be done after every workout.  It not only calms the heart, but also keeps your muscles loose and increases their flexibility.

Ignore fitness after the workout is over

After leaving the gym or fitness center, people tend to forget what it takes to stay in shape.  It’s important to realize that, in order to stay in shape, fitness needs to be a 24 hour commitment.  Maintaining a healthy diet and lifestyle and doing brief exercise whenever possible will help ensure your fitness and health. With this type of commitment, you will develop a healthy body that can affect almost every aspect of your life in a positive way.
–
Sherry R. Perkins
Director & Personal Trainer
www.empowered-health-and-fitness. com

RULE #2 ~ It is better to lift less weight properly, than to lift a heavier weight incorrectly.  Not only are not getting the correct muscle, but you are setting yourself up for injury.

RULE #3 ~ Be careful how you lift the weights, you should bend down, pick up the weight, hold it next to your body and stand up using your legs instead of your back.

RULE #4 ~ When using the bench press be sure to use collars to hold the weight on.  In doing so you prevent the weights from falling off and doing serious damage.

RULE #5 ~ It is always best to have a spotter if you are using a piece of equipment you have not used before, or if you are using heavy weights. The spotter can also help you finish a set or help you if you should run into a problem.

RULE #6 ~ When you exercise you will feel your muscles working, or what they call a burn, this is normal.  What is not normal is a pain in the joints or any other pain you might feel.  If you do experience pain, stop immediately.

RULE #7 ~ If you are doing an exercise alone and get into trouble do not drop the weight as this can cause you injury.  Instead, bring the weight close to your body and lower it to the floor, or if someone is close by ask them to take the weight from you.

RULE #8 ~ It is not pleasant seeing a piece of equipment covered with sweat, so please be sure to spray it down and dry it off. After you have finished your workout you should put the weights away where they belong.
–
Sherry R. Perkins
Director & Personal Trainer
www.empowered-health-and-fitness. com
734-646-5582

SMILE! WHISTLE! MAKE FUNNY FACES! SING! CHEW GUM!
LAUGH! WIGGLE YOUR NOSE! PLAY A WIND INSTRUMENT!

In addition to the fun activities above, you can achieve smooth wrinkle-free skin with facial exercises. Facial exercises will do a great deal to promote a smooth wrinkle-free skin, and a vibrant glowing picture of health.

Tone your facial firmness ~ Those lines, wrinkles, folds and bags are not really wrinkles and lines as such, but are the supportive muscles in your face going soft – losing firmness, and not supporting the skin any more. Facial exercises can help with this – creating that facelift look with a non-surgical procedure.

Facial exercises for all ages ~ Facial exercises are not only for mature people to achieve a youthful, young, ageless and anti-aging face – but also for young people, to maintain their youthful looks.

Facial exercises DO NOT cause wrinkles if done correctly – they actually help to make women and men look younger for longer, without a surgical facelift, by toning facial muscles. Surgical facelifts can be effective, but this type of cosmetic surgery is expensive, and can be traumatic.

Facial exercises DO NOT cause loose and baggy skin – just the opposite. Incorrect exercises may cause problems, in the same way that incorrect exercises can hurt a muscle in your body. Some plastic surgeons promote and encourage the use of facial exercises, but many don’t – why should they promote an exercise that achieves a firm, young, ageless looking face?

Facelifts do work, but why go through a surgical procedure to achieve an ageless face, when you can simply and easily, for free and taking very little time, prevent these aging problems, and also turn back the clock to your young self. Facial exercises not only benefit the supportive muscles, but also improve the skin and skin tone, as the increased blood flow to the skin assists in bringing nutrition to, and removing toxins from the skin.

The elasticity and health of the skin is determined greatly on the underlying tone, strength and vitality of the supporting facial muscles. Facial muscle exercises, just like body muscle exercises, must be done regularly to achieve and maintain results. To get your facial muscles up to speed again, do these facial exercises daily, for at least a month, or until the desired effect is achieved, and then do these exercises at least three times a week to maintain the results.

INSTRUCTIONS

Facial exercises should be done once a day, and this regimen can be continued for your entire life, or you could scale down to three times a week, after completing a month of daily exercises.

The skin is once again stimulated to produce its natural oils and lubricants and these minor spots may appear when starting facial exercises, until the skin is functioning efficiently and correctly again. Skin cells get lazy and stagnate, but with proper exercises these cells are once again activated to work with renewed vigor.

THE FACIAL EXERCISES

NECK AND THROAT FACIAL EXERCISES

1. A great exercise is to sit upright, tilt your head back looking at the ceiling while keeping your lips closed and then start a chewing movement. You will feel the muscles working in your neck and throat area – and will be truly amazed at the results. Repeat 20 times.

2. Sit upright, tilt your head back looking at the ceiling, while keeping your lips closed and relaxed. Start puckering your lips together in a kiss and stretch the kiss, as if you were trying to kiss the ceiling. Keep your lips puckered for 10 counts, then relax, bring your head back to its normal position and repeat 5 times.

3. Sit upright, tilt your head back looking at the ceiling, while keeping your lips closed and relaxed. Open your lips and stick your tongue out as if you were trying to touch your chin with the tip of your tongue. Keep your tongue out in this position for 10 counts, and then return your tongue and head to its normal position.

4. Sit upright, tilt your head back looking at the ceiling, while keeping your lips closed and relaxed. Next move your lower lip over your top lip as far as possible and keep it there for a count of 5. Relax and repeat 5 times.

5. Lie on your bed, with your head hanging down over the edge. Slowly bring your head up towards your torso and keep it there for 10 counts. Relax and lower your head towards the floor again – repeat 5 times.

6. Sit upright and face forward and while keeping your lips together, separate your teeth by dropping your jaw and then push your jaw forward, keep for a count of 10, bring back to starting position and repeat 5 times.

FACIAL EXERCISES FOR LIPS

1. Sit upright facing forward and purse your lips together. Lift your pursed lips towards your nose and keep there for 5 counts, relax and repeat 5 times.

2. Pucker your lips slightly and when in this puckered position try with your mouth muscles to bring the corners of your mouth together as close as possible. Keep lips in this position for 5 counts, relax and repeat 5 times.

3. Sit upright facing forward and keep your lips closed and teeth together. Smile as broadly as possible, without opening your lips, keep there for 5 counts and when relaxing start puckering your lips in a pointed kiss. Keep there for 5 counts and relax – repeat 10 times.

4. Move your lips into a puckered kiss and while relaxing the kiss keep your lips closed and curl your lips into your mouth across your teeth. Hold this position for a count of 10 and repeat 5 times.

5. Sit relaxed with your lips hardly open and pucker your lips outwards. While your lips are in the outward position, move your puckered top lip towards your nose. Hold in this position for 10 counts and repeat 5 times.

FACIAL EXERCISES FOR CHEEKS

1. Sit upright facing forward with lips closed but relaxed. Pucker and pout your lips using the muscles in your cheeks. (Feel with your fingers that you are using your cheek muscles.) Keep puckered for a count of 10, relax and repeat 10 times.

2. Have a relaxed smile with your lips closed and then suck in your cheeks towards and on to your teeth. Hold this for 10 counts, relax and repeat 10 times.

3. Look in a mirror while doing this exercise. Pout your top lip, turning the corners of your lips upwards and move your cheek muscles towards your eyes. You should at this stage try to get your top lip touching your nose. Keep in this position for 10 counts, relax and repeat 5 times.

4. Look in a mirror while doing this exercise. Smile as widely as possible – while keeping your lips closed and your mouth corners turned up. Try to make your mouth corners touch your ears. Next wrinkle your nose and see your cheek muscles move upwards and feel these muscles work. Keep for 5 counts, relax and repeat 10 times.

5. Keep your teeth and lips closed and blow air under your top lip and keep it there for 10 counts, then move it to your left cheek, hold for 10, to your lower lip, hold for 10 and then to your right cheek while holding it for a count of 10. Repeat 5 times.

EYE EXERCISES

1. Gently tone the muscles of the eyes by pressing two fingers on each side of your head, at the temples, while opening and closing your eyes rapidly. Repeat 5 times.

2. Sit upright with your eyes closed and relaxed. While keeping your eyes closed the whole time, first look down and then look up as far as possible. Repeat the facial exercise 10 times.

3. Sit upright with your eyes closed and relaxed. Keep your eyes closed while lifting your eyebrows and stretching your eyelids down as far as possible. Keep in this position for 5 counts, relax and repeat 5 times.

4. Sit upright with your eyes relaxed and open. Lift your eyebrows while closing your top eyelids until about halfway closed, and then open your eyelids wide until the white of your eye shows over your iris.

5. Sit upright looking straight ahead with your eyes open. Look up then down, while keeping your head still. Repeat 10 times. Then look left and right – repeat 10 times.

FOREHEAD EXERCISES

1. Frown as much as possible and try to bring your eyebrows over your eyes while pulling the eyebrows toward one another. Then lift your eyebrows as far as possible while opening your eyes as far as possible. Repeat 5 times.

2. Lie on your bed facing the ceiling your head hanging over the edge. Lift your eyebrows as high as possible, with your eyes opening very wide. Relax and repeat 10 times.

3. Sit upright facing forward and while bringing your eyebrows down over your eyes, wrinkle your nose as far up as possible while flaring your nostrils. Keep for a count of 10, relax and repeat 5 times.

–
Sherry R. Perkins
Director & Personal Trainer
www.empowered-health-and-fitness. com

STRETCH YOUR HAMSTRINGS FOR A HEALTHIER BACK

It’s true that strengthening your abdominal muscles can help prevent lower back pain. Strengthening your core muscles will help you tremendously.

What’s not as commonly known is the connection between lower back pain and the hamstrings (the muscles in the back of your thighs).

Tight, inflexible hamstrings are often at the root of low back pain. The good news: simply stretching those muscles regularly can go far in keeping them supple – and keeping back pain at bay.

The cardinal rules of stretching apply. Stretch muscles when they are warm, after warm-up activity or a workout. Stretch as far as you comfortably can. Hold each stretch for 20-30 seconds, and repeat 2 or 3 times.

–
Sherry R. Perkins
Director & Personal Trainer
www.empowered-health-and-fitness. com