Just Another Manic Monday

Fix Your Posture (While You Work)

Use the 20-20 rule.  Trying to sit up perfectly straight all day is impractical and will only tire you out.  Every 20 minutes, stand for 20 seconds and stretch or shake things out.  Just 20 seconds away from your computer screen reduces fatigue and increases blood circulation.  Now you'll have the power to sit up straight.

Here are some desk stretches that you should repeat frequently throughout the day.

 

Workplace Risk Factors	Common Musculoskeletal Injuries	Keep Your Posture in Check	How To Stretch
Prolonged sitting Repetitive movements Poor flexibility Weak postural muscles Improper adjustment of equipment (Ergonomics) Stress Physical Inactivity	Carpal Tunnel Syndrome Neck & Back pain Shoulder Bursitis Tendonitis (rotator cuff, tennis elbow, thumb, forearm, wrist, trigger finger)	Maintain low back curve Stabilize the low back curve by contracting the transverse abdominal muscles (pull in belly button) Keep head fairly straight Keep neutral sitting position (2 feet on the floor) Keep shoulders relaxed (not up in ears)	Tension in muscle; not painful Hold each stretch in a static position for 20-30 seconds; no bouncing Breathe into the stretch Repeat stretches 2-3 times per day.

Stretch	Execution
Neck	Sit up tall and tilt your left ear to your left shoulder. Repeat on opposite side.
Chest	Sit on the edge of your chair. Clasp fingers behind you and lift arms to desired height keeping your arms straight.
Upper Back	Sit up tall and clasp fingers in front of you pushing your palms away Round upper back to enhance stretch.
Lower Back	Roll away from your desk and sit on the edge of your chair. Open legs wider then hip width. Let your upper body slowly descend to the floor
Glutes	Sit up tall. Cross your left leg over your right leg so that the outside of your left ankle is above your right knee. Bring your chest towards the leg to enhance the stretch. Repeat on opposite side.
Quads	Sit on the edge of your chair. Place the toes of your left foot as far back on the floor as you can. Your knee should be facing the floor. To enhance the stretch, push your left hip forward. Repeat on opposite side.
Shin	Sit on the edge of your chair. Place the toes of your left foot as far back on the floor as you can and point. Repeat on opposite side.
Hamstring & Calf	Roll away from your desk and sit on the edge of your chair. Keep your left leg straight and place your heel out in front of you with your toes up toward the ceiling. Bring your chest towards the thigh. Repeat on opposite side.

Fitness Fashion Friday's

Do you like WWE?  We'll I've got the perfect selection of clothing for you to workout in that will make you look like a Superstar or Diva.

Men's Fashion

Compression Top Short Sleeve (Tapout.com, $35.00)    Burnt Offerings Fight Shorts (Tapout.com, $44.00)

Women's Fashion

Baby Rib One shoulder Top (American Apparel, $17) Nylon Legging (American Apparel, $40)

Tune Me Up Thursday's

Top 5 Songs to Dance To:

1) The Pussycat Dolls-When I Grow Up
2) Mahiya-Suzzane
3) Britney Spears-Toxic
4) Michael Jackson-Thriller
5) Nina Simone-The Look of Love (Madison Park vs. Lenny B Remix)

Workout Wednesday's

Dynamic Warm-Ups

A dynamic warm-up is moving in ways that would be functional for the workout ahead of you, whether you would be weight lifting or playing football.  Warm-ups have come a long way from walking on the treadmill or riding the bike.  Dynamic warm-ups will actually increase your heart rate faster than if you were to walk on the treadmill.  With this style of warm-up you will be syncing arm and leg movements to bring your joints through their range of motion to get you ready for your workout.  Here is an example of a dynamic warm-up that could be used with your athletic and your general population clients.

opposite arm and knee raise (10 each)
inchworms (2 lengths of room)
high knees (2 lengths of room)
jumping jacks clapping hands in front (10 each)
jumping jacks crossing arms and legs in front (10 each)
hip openings (bring bent knee back over 'hurdle') (10 each)
hip closings (bring bent knee forward over 'hurdle') (10 each)

Tasty Tuesday's

Make this appetizer the next time you have guests over.  They won't know what hit their tast buds.

Sun-dried Tomato & Goat Cheese Bruschetta



If you’re not a big fan of goat cheese, top this simple bruschetta with shaved fresh Parmesan instead.


Ingredients


1/3 cup (75 mL) sun-dried tomatoes, coarsely sliced
1/3 cup (75 mL) roasted peppers (bottled), patted dry and coarsely diced
1/3 cup (75 mL) artichokes (canned or bottled in water), coarsely chopped
1 large clove garlic, finely minced
6 medium leaves fresh basil, thinly sliced
2 tsp (10 mL) extra-virgin olive oil
1/2 tsp (2 mL) balsamic vinegar
Pinch ground pepper
12 thick, sturdy crackers (or slices of whole-wheat baguette)
1/3 cup (75 mL) goat cheese
1/4 tsp (1 mL) salt


Materials


Since tomatoes are one of the key ingredients in bruschetta, it can be a less appealing appetizer in the winter, when tomatoes are too well travelled and less tasty. Sun-dried tomatoes solve that because they have great flavour and are available in most grocery stores—look for them in bags in the fresh produce section, or buy them bottled in oil (but be sure to rinse them).


Directions


In a medium bowl, gently fold together sundried tomatoes, roasted peppers, artichokes, garlic, basil, olive oil, balsamic vinegar and ground pepper. Spread each cracker or baguette slice evenly with goat cheese. Top with vegetable mixture. Sprinkle each bruschetta with a few grains of salt, if desired.


Makes 12 pieces.


Nutritional information


Per piece: 59 calories, 2 g protein, 3 g fat (1 g sat¬urated fat), 7 g carbo¬hydrates, 1 g fibre, 5 mg cholesterol, 239 mg sodium

Fitness Fashion Friday's

This is for all of you men out there. I know you may have felt neglected with all of the women's clothing being posted so I decided to give you some variety for your workout wardrobe too. Enjoy these awesome pieces from Under Armour and Lululemon.


High End

Metal Vent Tech II Short Sleeve (Lululemon; $64.00)

• A Performance top with integrated mesh venting for high breathability and heat management
• Anti-stink Silverescent™ using X-Static, the good silver fibre that has wicking properties
• Seamless body construction and flat seamed for chafe resistant and comfort
• Has wicking, so please sweat all you want
• Preshrunk for sizing confidence

Run:Response Short (Lululemon; $64.00)

• All-sport short built to fit hockey butt
• Don't worry about wearing underwear -- we built it in for you!
• Non-chafing flat-seamed liner keeps the family jewels in place
• Secure zip pocket for your valuables
• Elastic waistband with drawstring that won't pull out
• Mesh paneling for added ventilation
• Moisture wicking

Low End

Men's Tech Shortsleeve (Under Armour; $29.99)

• From the gym, to practice, to the field, the UA TECH™ T-Shirt delivers moisture transport and a full, flexible range of motion.
• Versatile and ridiculously comfortable, it’s your gym-bag essential.
• Raglan sleeve construction allows for total mobility and a full range of motion, while eliminating shoulder seam abrasion points.
• 95% 4.6 oz Polyester / 5% Elastane.
• Imported.
• HeatGear®For when it's hot. Keeping athletes cool, dry, and light. Ideal use: Extremely warm weather. Over a decade ago, HeatGear®, the original second skin layer, sparked the revolution of performance apparel.
• UA Tech™ material delivers lightweight moisture wicking performance with a cotton-like feel.

Flex Short (Under Armour; $34.99)

• Lightweight flat back mesh HeatGear® fabrication allows for total breathability, moisture transport, and next to skin comfort.
• Armour®Stretch improves mobility and accelerates dry time with lightweight fabrics built in a 4-way stretch.
• Two side pockets for secure storage.
• Internal drawstring locks in the perfect fit.
• 10-inch inseam.
• Imported.
• HeatGear® For when it's hot. Keeping athletes cool, dry, and light. Ideal use: Extremely warm weather. Over a decade ago, HeatGear®, the original second skin layer, sparked the revolution of performance apparel.

Tune Me Up Thursday's

I always ask my class what songs they love to spin to.  The answers vary but these 5 are the most commonly requested.  Try adding them to your playlist to see the difference music can make on your's and your classes work output.

Top 5 Songs to Cycle to:

1) Darude - Sandstorm (Sprints)
2) Pirates of the Caribbean Soundtrack - Skull and Crossbones (Hills)
3) Mission Impossible Movie Theme (Sprints/Hills/Flat)
4) Dead or Alive - You Spin Me Round (Like a Rocord) (Spints/Hills/)
5) The Prodigy - Voodoo People (Sprints/Flats)

* Click on song to listen

Tips to deliver the BEST spin class:

• Have a sheet present every class for your participants to write their favorite tunes on.  Go home, and create a playlist comprised of a few of the songs.  When they hear their choice, they will feel great knowing they are contributing to your workout plan and that you are delivering a client oriented class.
• Vary your workout plans. Repeating the same workout will leave you and your participants bored. You are trying to progress the class, not maintain them so do a little reading to get great ideas for your classes. (For example, make 1 workout an anaerobic one and the next an aerobic.)
• Ensure you are not forcing your participants to do the work.  Chances are, 1 or 2 of them may be having an off day (sick, tired, stressed, etc.).  Get them to try their best but don't physically turn their resistance up because you think they aren't working hard enough.  Once you have developed a rapport with the participants, you can then try to encourage them to work harder.
• Keep your professionalism.  You are the leader in the class and if you are acting immature or saying inapproriate things, chances are, your participants will not take you seriously and it could potentially cost you the class.  Remember, there is a time and place for everything.
• In sticking with the above comment, make sure you are dressed appropriately.  Again, participants will not take you seriously if you are dressed in ripped, old or baggy clothing.  Form fitting, colourful and clean clothing will help win over your class.