Stretching Your Body and Mind

    Have you ever noticed a dog or cat wake up? Observe their instinctive movements: the gradual but vigorous stretch in every direction, the deep breathing, the sympathetic extension and staying of the limbs at the climax, then the gradual giving up of the activity and the moment of restful satisfaction.

Stretching in this way is one of the most natural, even primitive instincts in all animals.
Certain simple movements are taken by practically every animal on awaking under normal conditions. Among these are yawning, deep breathing, expansion and stretching. These exercises form a part of the process of awaking. It is the change from the position of lying down to that of standing up. Many of us rarely takes the few moments to practice these simple exercises.

Between the moment of awakening and standing erect man possibly takes more time, whines more and does less than any other animal on this wonderful planet we share!

Of all the provisions of nature to meet this crucial moment in animal life the stretch seems to be most important. Why men neglect the stretch is curious. Man seems to lack something of the vigor of the animal instinct on awakening. He lives a more rational life, and it is necessary for him at this time to make certain decisions and exert firmness and resolution.

Science has carefully explained the stretch, but men seem to refuse to take the lesson. The stretch extends the body so that the veins, where congestion is most liable to take place and where pressure of blood is weakest, are so elongated that the blood flows more easily from the arteries, where the pressure is strongest, through the veins back to the heart and circulation is equalized and stimulated.

The benefits of stretching may be enjoyed by anyone who will take the pains on waking up in the morning to stretch easily, for a few minutes, then rest a few moments and note the effect. He will feel a great exhilaration all through the body. He will feel a sense of harmony. Thanksgiving seems to arise from every cell at the fresh blood and life.

Take a moment when your mind is free. Focus your attention to receive joy instead of gloom, love instead of hate. You can exclude the thought of evil or you can yield and allow the tempter to desecrate your shrine. Whichever choice you make, these first moments of your day's living will color the whole course of the coming hours.


Can you wake as wake the birds? In their joy and singing share?  
Stretch your limbs as do the herds, And drink as deep the morning air?  
Quick as larks on upward wing, Can you shun the demon's wiles, Promptly as the robins sing,  
Can you change all frowns to smiles?

Can you spurn fear's coward whine, Meet each day with joyous song?

Then will angels guard your shrine, Joys be deep and life be long.

Lasting Weight Loss Starts with That First Step!

Small steps lead to big results. Kobe didn't just become a superstar overnight. He worked hard - a little ( or a lot ) each day and eventually became the basketball powerhouse so many enjoy watching today! Whether you want to run a marathon or just lose a few pounds - you can reach your goal if you just start with a few small steps!

The biggest mistake that people make when starting an exercise plan is starting too fast or too hard. Take your time – and strive to make exercise and strength training a lifelong habit. You’ll be on your way to a stronger, leaner and sexier body in no time! If weight loss is on your list of goals - you'll get the best results if you combine daily cardio with strength training every other day!

After the first week or so of strength training, you should start doing each exercise with weights that you can lift at least ten times with only moderate difficulty. (If a given exercise seems too difficult—if you cannot do at least eight repetitions — then the weight you are using is too heavy and you need to scale back.) No worries – take your time. Small steps lead to big results! Just keep at it!

After just a few weeks of strength training, reassess the difficulty of each exercise with your current level of weights. You may start doing the overhead press with one-pound dumbbells, for example. By the end of the second week, the exercise may feel too easy—that is, you can easily lift the one-pound dumbbell through the full range of motion and in proper form more than twelve times. Increase your weights to two- or three-pound dumbbells and see how the exercise feels at the new weight level!

To realize the greatest benefits of strength training, it’s important to consistently increase the intensity of your workout by challenging your muscles with heavier weights. This continuous challenge helps your muscles grow strong – and stay that way! Progressing slowly will boost your feelings of accomplishment and your self esteem!

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Make the choice – start slow and gradually increase your time and intensity. And, be sure to include some time for stretching! Stretching will help keep your muscles flexible and healthy! Building Muscles is one way to tone your body and pump up your metabolism and burn those fat cells!

Remember - the quickest way to lose weight and keep it off is with daily exercise and eating healthy foods!

Building Healthy Muscles

Stretching plays a vital role in keeping muscles and joints strong and pliable so they are less susceptible to injury. That's why it's such an important part of warming up before physical activity and cooling down after.

Spending a few minutes a day doing slow, deliberate stretches can also help you manage stress more effectively giving you a chance to momentarily shut off outside stressors, and focus, physically and mentally, on your activity.

A good routine should work each of the major muscle groups, and needn't take long. Five to 10 minutes is all you need. Try these Rules to Stretch By before you begin:


* Warm up first: warm muscles, tendons, and ligaments are more flexible and stretch more easily; stretching cold muscles can cause tears.

* Stretches should always be gradual and gentle.

* Hold each stretch in a static position for 10 to 20 seconds, allowing the muscle to lengthen slowly.

* Do not bounce; bouncing actually causes muscle fibers to shorten, not lengthen.

* Stretch only to the point of resistance; if the stretch hurts, you're pushing too hard.

* Don't rush through your stretching routine. Take your time - use it to prepare yourself mentally and physically for your workout. Visualize your success. See yourself in a smaller size! Or reaching that finish line.


Who needs the frustration from getting involved in an activity you enjoy, only to injure yourself and be forced into rehab? Although some injuries may be unavoidable, proper conditioning and attention to the details of warm-ups, cool-downs, and stretching will help keep your muscles healthy!

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Preventing injury

Nothing is more frustrating than finally getting involved in a sport or activity you enjoy, only to hurt yourself and be forced into a prolonged rehabilitation period. Although some injuries may be unavoidable, proper conditioning and attention to the details of warm-ups, cool-downs, and stretching will help keep you off the disabled list.

AN OUNCE OF PREVENTION...

Preventing injuries requires both common sense and careful preparation. By following a few basic principles, you can help ensure that your activity wont put you out of commission.

* Warm Up: This is the number one tenet of injury prevention, consisting of three to five minutes of low-level activity followed by a few minutes of stretching.

* Stay Flexible: Stretching during the warm-up and cooldown phases will help prevent muscle pulls and strains, as well as the general aches and pains that can occur after exercising.

* Build Gradually: Start out slowly and build up gradually in intensity and duration of activity. Weekend athletes are famous for trying to do too much, too soon. Dont fall into this trap.

* Be Prepared: Use the right equipment for your sport, whether its a good pair of running shoes, or knee pads for roller-blading. Be sure its in good condition and is appropriate for your skill level (e.g., skis for beginners vs. experts).

* Rehydrate: Water is the best sports drink and you should drink plenty of it before, during and after exercise especially in warm weather. Keep drinking it throughout the day.

* Avoid Extremes: Try not to exercise outdoors in extreme hot or cold weather, but, if you do, be sure to dress properly. Use caution against heat exhaustion or, at the other extreme, frostbite. As the weather gets warmer keep some water handy.

* Cool Down: Gradually decrease the intensity of your activity to restore a normal heart rate. Always do some slow stretches after you cool down. These few minutes you spend stretching does wonders for keeping your muscles flexible and healthy!