Correct Posture

With all the driving, sitting at a computer, and hunched over positions we put ourselves in on a daily basis, its no wonder seeing a pair of "slumped" over shoulders is the norm! Usually from being in this position, the pecs become extremely tight, and we don't develop the upper back musculature to help "pull" the shoulder blades back.

Incorporating a specific stretch for the pecs and also performing upper back strength training movements can go a long way into fixing your posture.

Pectoralis Stretch:

1. Stand in the middle of a door way with one foot in front of the other
2. Bend your elbows to a 90 degree angle and place your forearms on each side of the door way
3. Shift your weight on to your front leg, leaning forward, until you feel a stretch
4. Hold for 15 seconds

A few good upper back movements you can perform (google for images):

1. Face Pull
2. High Pull
3. Scapula Push Ups

Give these a try and fix that posture!!!

-Eric

Acupuncture

Acupuncture is a Chinese medical practice that uses long, thin needles for therapeutic purposes or to help alleviate the affects of various ailments. Along with helping the treatment of back pain, neck, and migraines, acupuncture has been shown to help with insomnia, anxiety, digestive problems, chronic pain, and even infertility (1). The belief of acupuncturists is that energy flows throughout the body in channels. Placing the needles in a specific area helps draw energy into that area and promotes a more positive flow (2). If you are interested in trying acupuncture, contact Chris Lehmann of Easter Sun Acupuncture in Waltham.

easternacupuncture.com or (617) 564-0454

1. http://www.acupuncture-treatment.com/benefits.html

2. http://www.drshila.com/resources/acupuncture-health-benefits-of.htm

-Eric

FTNewtonville.com

Tracking Calories

It is extremely hard to track our diets in this eat and go world. Most of us THINK we eat better than how we really are. One of the easiest ways to see our macronutrient breakdown is to track it!

Once your daily nutrition is written down, you will see all the extra calories that sneak in through liquids, condiments, or serving sizes. Nutrition Together is a great eye opener when it comes to this and can REALLY help point your nutrition in the right direction.

Start tracking your calories, talk to your trainer about what needs to change in your eating habits, and then make the next step towards your fitness goals!

-Eric

FTNewtonville.com

Keeping Cholesterol In Check

With today's trans fat and saturated fat laden diets out there, dangerous cholesterol levels are becoming increasingly common.

How can we keep our cholesterol levels in check? Here are a few tips:

1.) Eat HEALTHY fats. Taking in mono and polyunsaturated fats through diet helps lower LDL (bad cholesterol) and raise HDL (good cholesterol). Some foods that contain mono and polyunsaturated fats:

-Nuts

-Olive Oil

-Avocado

-Wild Salmon

2.) Exercise!!!! Exercise stimulates the body to produce more HDL and lower LDL. Being leaner also helps in keeping LDL in check!

3.) RELAX!!! Higher levels of the stress hormone coritsol and adrenaline have been shown to raise LDL! Work on relaxation or meditation techniques to help keep your stress hormones down.

Here are a few numbers you can shoot for to impress your doctor on your next visit:

-Triglycerides: under 150 mg.

-Cholesterol: under 200 milligrams

-LDL: under 130 milligrams

-HDL: above 50 milligrams

Good luck and stay in good health!!

-Eric

FTNewtonville

Strong, Defined Arms

A strong, defined pair of arms is hard to hide. Almost any form of clothing shows off your upper arm. President Obama's wife is constantly talked about in the mainstream about her defined arms. Here is a routine that will help you tone and develop a strong pair of guns!

Dumbbell Curls with palms facing down, 3 sets of 12-15 reps

Dumbbell Curls with palms facing in towards each other, 3 sets of 12-15 reps

Dumbbell Curls with palms facing up, 3 sets of 12-15 reps

The order of exercises are important because you are going from the hardest movement (when you have the most energy), to the easier (when you are more fatigued). Each movement is performed right after the other. When you complete the last curl, wait 2 minutes before completing the circuit again. The circuit should be performed 2-4 times based on your fitness levels.

Goodluck and be proud to bare arms!!

-Eric

FTNewtonville.com