MyHealthSpinexercise Archives - MyHealthSpin

The 4 Best Moves to Whittle Your Waistline

Alliya Samhat — Thu, 02 Feb 2017 14:00:43 +0000

We all strive for that hourglass shape, cinched in waistline and full hips. Not only do a woman’s curves look beautiful, but they are also indicative of her heart health. Waist circumference, as well as your hip to waist ratio, can tell you a lot about your weight and overall health. When it comes to where you carry your weight you want to be sure it is dispersed between the lower half of your body, not concentrated around the abdomen. Having too much weight in your abdomen can be harmful to your vital, visceral organs. This body style is characterized as apple shape. The body type you should strive for, in order to keep your heart as healthy as possible, is pear shape. Pear shape is characterized by those hourglass curves, slim waist and fuller hips. Keep in mind that any excess fat is bad for your health, but certain areas which you hold your weight are better than others.

As we know, the size of your waistline can be greatly affected by diet and exercise. Today, we’re going to share with you the top four moves to whittle that waistline!

1. Wood choppers
Stand up straight holding a weight above your head with both hands. Start twisted facing slightly to your right (twist at your waist not your feet). In a chopping motion bring the weight down diagonally across toward the left side your body. To end you will be facing left and you will have a slight bend in your knees. Perform three sets of 12 reps on each side.

2. Russian twist
Sit on the floor with your knees bent, feet hovering above the mat. You will be balancing on your sit bones. Holding one dumbbell with both hands. Twist toward your right, then quickly, with control, twist toward your left. The only movement should be coming from your waistline; your feet should not move in space. Perform three sets of 12 reps on each side.

3. Bicycle
Lay on your back with your hands behind your head and neck for support. Your upper body is flexed forward and your legs are lifted off the mat in a table top position. Extend your right leg out long. Twist your upper body toward your knee that is still bent, bringing your right elbow to your left knee. Be mindful to keep the bend knee at about 90 degrees. Twist to the other side and extend the left leg long. Perform three sets of 20 reps on each side.

4. Toe taps
Lie on your back knees bent feet flat on the floor. Flex your upper body forward, hands hover the mat palms facing inward. Close the space between your ribs and your hips and reach your right hand toward your right foot. Return to center and reach the left hand toward the left foot. Perform three sets of 30 reps on each side.

Head over to Instagram @MyHealthSpin to check out a video demonstrating these four moves!

To learn more about women’s health check out the Women’s Mind Body Wellness Summit. It contains 6 interviews by top female health professionals plus two workout videos and 3 bonus videos on mind-body wellness with MyHealthSpin Founder Lori-Ann Rickard.

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Staying Active When It’s Cold Outside.

Alliya Samhat — Thu, 31 Mar 2016 13:00:16 +0000

We completed another successful webinar yesterday on helpful healthcare tips for busy moms. This was our fifth webinar and I have been enjoying this experience in sharing my healthcare tips with you. I hope you continue to tune in!

Yesterday, I had the opportunity to answer one of the live questions we received during the webinar. I thank you all for submitting such wonderful questions.

One of the questions I received was, “How do you find the motivation to workout when it’s cold and rainy outside?”

As a working mother raising two young girls, finding the time and energy to stay active was always a challenge. It is especially difficult during the colder, rainier months of the year.

Getting outside and spending time in nature is said to energize you and combat depression, even if it is just a 10-minute walk. For me, what made working out easier during these months was to find fun and creative ways to get me and my family out the door.

For me and my girls, taking a walk outside was something we looked forward to and a time where we could catch up with each other. If you have a pet, take your family outside for a walk with your pet. If it’s cold outside, invest in a few workout pieces that can keep you both comfortable and warm.

Trying fun activities such as sledding, building a snowman, making snow angels, skiing, are all great ways to continue activity when it’s cold. Don’t forget to get creative with your indoor activities as well and try indoor playgrounds, swimming, rock climbing, bowling or touring a local museum.

The greatest thing I learned through the process of finding motivation was to continue the habit of being active. The more I continued to exercise even when the weather wasn’t optimal or I didn’t have the most energy, the easier it became to maintain an active lifestyle. Research also suggests that it takes 21 days to make or break a habit, so the longer you can continue your healthy routine, the easier it will be to maintain.

If you missed out on my live webinar yesterday on Helpful Healthcare Tips for Busy Moms, you still have time to register HERE for additional webinar times this weekend!

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How Walking Daily Can Improve Your Health

Brenna Houck — Thu, 01 Oct 2015 13:00:32 +0000

And your wellbeing too!

Most of us recognize that physical fitness is important not only for our health but also our well-being; however, very few of us find the time for regular exercise. With a busy, often grueling schedule, I sometimes find it difficult to make it to the gym. As a result, I feel tired and less productive than I should be. I finally decided it was time to start taking charge of my wellness on my schedule. How did I do it? A walk a day.

While I may not gain the muscle tone of someone who jogs or participates in a regular pilates workout, I find that walking for a few minutes everyday—even around the block—pays dividends. I feel more energized and the time away from the computer, television and office allows me to relax and reflect on my day. Sometimes, I bring my phone along and reconnect with loved ones to pass the time. It’s become a routine that I look forward to.

This isn’t simply a casual observation. Time and again, studies show that people who engage in brisk daily walks see improved health and mentality. According to the Independent, researchers in Germany recently found that adults who took quick-paced walks for 25 minutes per day were at significantly lower risk for heart attack. Walking (and exercise in general) also been shown to act as an antidepressant, heighten flexibility and may improve brain function. Walking daily can also lead to a better night’s sleep, reports The Guardian.

What simple daily routines do you follow to improve your health and wellbeing? I’d love to hear from you!

To learn more about your healthcare, please subscribe to MyHealthSpin.com and receive a FREE copy of my ebook Easy Healthcare: Your Hospital Stay. CLICK HERE FOR FREE DOWNLOAD

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Helpful Health Care Links: December 12, 2014

Healthspin — Fri, 12 Dec 2014 12:30:13 +0000

Our helpful health care links focus on a variety of topics — 6 tips to avoid headaches during the holiday season and the suspension of the trial for a Canadian-Developed Ebola Vaccine. We also include a story from The Wall Street Journal touching on the importance of exercise, which doctors call a “vital sign.” All are worth your time. And, as always, if you ever come across a healthcare story that you think merits more attention, please send it our way!

Healthcare.gov breaks 1 Million as Obamacare Sign-Ups Surge

The upsurge in enrollment comes in advance of next Monday’s deadline to sign up for health insurance that goes into effect by Jan. 1, 2015.

Canadian-Developed Ebola Vaccine Trial Suspended

A clinical trial of an Ebola vaccine has been halted temporarily as a precautionary measure after four patients complained of joint pains.

6 Tips To Avoid Holiday Headaches

Between the shopping, the cooking and the decorating, does holiday stress make your head throb? These tips may help you avoid holiday headaches.

Many Aren’t Seeking Cheaper Health Plans As First Deadline To Switch Nears

Across the nation, millions of people who bought insurance through the exchange must decide by Monday whether to switch plans for 2015 if they want a new plan starting January 1.

Doctors Dole Out Prescriptions For Exercise

Patients are coming out of the doctor’s office with prescriptions for physical activity in addition to drugs, doctor referrals and follow-up protocols.

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All of this information and more will be explained in MyHealthSpin’s soon-to-be-released book, Easy Healthcare: Choose Your Health Insurance. For more information, go to myhealthspin.com .

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