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Weight Training For Women
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Dan's Article

Tips
 Eating Clean Means Shopping Clean: Try to eat as many clean foods as possible. This means buy foods that are natural and pure without preservatives and other things added to them.  Check out the health food section of your grocery store for great items.  Spend lots of time in the fresh produce and meat department. Try to stay away from canned goods with additives like canned veggies and fruits... Buy them frozen if you can't get them fresh.  Bagged baby spinach is a great replacement for lettuce.  It tastes great and is ready to eat.  Eat all the fruits and vegetables that you want. Buy whole grain breads. Try to stay away from the white stuff. Anything white has been bleached out and nutrients are less than whole grain foods.  Stay away from too much sugar.  Eat lean meats and egg whites are a great source of dense proteins. If you can't just eat the whites then throw in one yolk for the fun of it! 

Think you can't get some exercise in at work? Think again:
The Ten Paper Clip Exercises is a game to play with yourself to remind you to do some exercises and to drink more fluid all day long while attending your normal daily activities.  It involves the bathroom and good health breaks.  Most people end up in the bathroom, for one reason or another, between five to ten times a day.

Assemble a piece of paper any size (even as small as a business card so it does not take up too much space) together with one drinking glass. Attach ten paper clips on the left side of the piece of paper and see to it that your drinking glass is full of water or fruit juice.  At home, keep all of this in your bathroom, at the office keep it in a remote easy accessible area (to make sure you do not spill the fluid on your work). Then every time you find yourself in the bathroom, do the following exercises. The number of repetitions are for starters and the out-of-shape.  Set your own pace as you go, but remember to start easy and increase with time as your muscles build up.

Four deep knee bends:  Holding on to the sink or counter, do four deep knee bends. Keep your feet and knees together. Lower your trunk down as far as possible and raise it back up keeping your back straight. To stretch your calf muscle be sure to keep your feet flat on the floor.

Twelve swim strokes: As if you were swimming the overhead crawl, feet apart for balance, bend your body forward with your head up looking in front of you and do 12 swim strokes counting only the left arm. Make sure to pull your arms well back and stretch them forward as far as possible on each stroke.  As one arm is in the front the other arm is in the back and so on.

Eight waist twists: With your feet spread apart for balance, bend your elbows and bring your fists close to each shoulder. Make sure your arms are level with your shoulders. Twist the upper part of the body as far to the right as possible, leading with the right elbow. Immediately twist left, leading with the left elbow. Repeat for eight twists counting only those done to the left. Establish a rhythm as you twist.

Sixteen hip twists: Stand with your weight on the left leg and rotate the right foot inward as far as possible with the toes touching the floor and the right leg straight bringing the hip around so you can see the back of your leg. Next, turn the right foot out as far as possible with the right toes pointing to the right, keep the knees slightly bent. The combined action is as if you were drilling a hole in the floor with your foot. Do the same routine with the other foot eight times on each side.

Eight toe rises: Feet together, rise slowly onto your toes keeping your toes on the floor with your heels up from the floor and then slowly lower the heels back to the floor. Do eight.

Drink one or two glasses of fluid (the more the better). That will ensure your return in about two hours as nature's call is always answered. Take a paper clip from the left side of the paper and transfer it to the right side to keep track of your score. At the end of the day you owe as many exercises as there are paper clips left on the left side of the paper. To make this exercise time even more fun and productive, wear your portable CD Player and play your favorite music.

Results: You will improve your strength and flexibility, increase your productivity, eliminate most of the unwanted fluids and toxins in your body and best of all you'll have an exercise program you thought you could never find time for.

To add more pleasure to it if you're the boss, have your employees do it all together at regular intervals of 1.5 to 2 hours (except if you are operating on a production line). If you are an employee show this to your boss and try to convince him to make it a fun challenge for everybody...in the "shop". I promise the boss the productivity will increase and happiness will prevail in the work environment.

Article: Stay trim and fit with the ten paper clip exercise

 
 
Self has awesome exercise tips! I recommend getting a stability ball and a tension band for some great workouts at home or even at the office

 

Exercise Tips for the Working Mom or Woman
As a working Mom Juggling kids, a house, work, and life in general I know the challenges that can tend to put you in a workout rut. You may feel that you just don’t have the time to exercise or eat healthy. Well, I’m here to tell you that you can! Once you start eating healthier and exercising you will become addicted to it especially when you see improvements in your physique.  Women are powerful and expressing that through having a physically fit body will give you more confidence in tackling all that comes your way.  I gained 50lbs with each of my two children and it is possible to get your body back in shape. There are lots of things you can do even at work to get a bit of exercise in.  Here are some tips that I used  to improve my health and fitness with limited time.

  • Join a gym and go 2 or 3 times per week. Think of it as scheduling a Dr. appt. or a lunch meeting.  And if you really need a push to get you to a certain goal, hire a trainer! When you are at the gym give it all you’ve got!

  • Sit ups and lunges as well as cardio are all things you can do at home while dinner is cooking or get up a little earlier and spend a half hour at it before the insanity begins

  • Involve the kids in cardio. Dance around and have fun!

  • For a quick workout at work get a tension band and use it right in your office or on a bathroom break. Deep knee bends are easy to do also.

  • Always keep a full glass of water available for yourself and DRINK IT!

  • Eat as clean as possible. As many fresh fruits and veggies as you can and whole grain foods.  When you shop spend lots of time in the fresh produce and meat departments.

  • Do give yourself two reward meals per week so you have something to look forward to but make sure it is only two meals. Just have whatever you’d like!

  • Get outside and do things. Take walks, ride your bike.

  • Park far away from stores and take a nice walk.  Standing burns lots more calories than sitting so stand every chance you get

Fitness Funny
 In the beginning, God created the Heavens and the Earth and populated the Earth with broccoli, cauliflower and spinach, green and yellow and red vegetables of all kinds, so Man and Woman would live long and healthy
lives.  Then using God's great gifts, Satan created Ben and Jerry's Ice Cream and Krispy Creme Donuts. And Satan said, "You want chocolate with that?"  And Man said, "Yes!" and Woman said, "and as long as you're at it, add some sprinkles." And they gained 10 pounds. And Satan smiled.

And God created the healthful yogurt that Woman might keep the figure that Man found so fair. And Satan brought forth white flour from the wheat, and sugar from the cane and combined them. And Woman went from size 6 to size 14.  So God said, "Try my fresh green salad." And Satan presented Thousand-Island Dressing, buttery croutons and ! garlic toast on the side.  And Man and Woman unfastened their belts following the repast.

God then said, "I have sent you heart healthy vegetables and olive oil in which to cook them." And Satan brought forth deep fried fish and chicken-fried steak so big it needed its own platter. And Man gained more weight and his cholesterol went through the roof.

God then created a light, fluffy white cake, named it "Angel Food Cake," and said, "It is good." Satan then created chocolate cake and named it "Devil's Food."

God then brought forth running shoes so that His children might lose those extra pounds. And Satan gave cable TV with a remote control so Man would not have to toil changing the channels. And Man and Woman laughed and cried before the flickering blue light and gained pounds.

Then God brought forth the potato, naturally low in fat and brimming with nutrition. And Satan peeled off the healthful skin and sliced the starchy center into chips and deep-fried them. And Man gained pounds.

God then gave lean beef so that Man might consume fewer calories and still satisfy his appetite. And Satan created McDonald's and its 99-cent double cheeseburger. Then said, "You want fries with that?" And Man
replied, "Yes! And super size them!" And Satan said, "It is good." And Man went into cardiac arrest.

God sighed and created quadruple bypass surgery. Then Satan created HMOs.

Thought for the day ....
There is more money being spent on breast implants and Viagra today than on Alzheimer's research. This means that by 2040, there should be a large elderly population with perky boobs and huge erections and absolutely no recollection of what to do with them.

Something Fun
Make a list of all tiny and gigantic things you want to do while you are alive. It is kind of neat especially when you can cross one off!  Try it!