Thursday, 28 September 2017

Getting a handle on your core - Anthony Tornambe

In the last article on Health and Fitness for Busy people, Anthony Tornambe discussed the importance of good input to get good output through healthy living. Now that you understand the basics of building energy and that health and fitness is a lifestyle choice, let us focus on exercises. I know that Exercises is the equivalent of a dirty word in many houses, but it is essential to good health. The best part of exercising is that (regardless of what some experts may claim) you can get all the "workout" you need in 15 minutes to 30 minutes a day. Here are a few exercises for the busy person.

You carry weight anyway, make it work for you

If you take a moment and think about it, you carry weights around everywhere you go. Some people more than others. Yes, I am talking about your body weight. And while most people do not give their body weight a second thought throughout the day, unless the body starts to have aches and pains, the weight of one’s body can be used to help exercise. Specifically, if you do squats. Squats are very easy to do and require minimal space. This is a great exercise for a cubicle, small office, to do beside your vehicle, or outside at a park. Here is how you do it:

• Place your feet shoulder width apart with your toes facing forward.
• Straighten your back
• Put your arms straight out in front of you bending the elbows slightly (you never want to lock your elbows or knees)
• Now sit down. If you must use a chair that is ok. Support is good for you. Those that say “you must do squats without a chair or with weights” frankly do not know what they are talking about. For one, if you do not have someone to spot you and you try to do a squat with weights you can mess up your legs and back. Secondly, if fatigue sets in, it is a lot less embarrassing to fall into a chair rather than the ground. However, if you are comfortable without a chair just pretend you are sitting in one. Focus on keeping your back straight and you’re avoiding “drifting” knees (meaning they bow out or in when you bend).
• Now stand up.
• Repeat

It is that simple. Your body weight is working as the resistance when you push up, and depending on the amount of weight that you have it may take a bit to get back up. Even if you are in shape lacking an abundance of body fat, you will quickly note that squats become harder and harder to do. I recommend sets of 10 to 20. Don’t overdo it. You are working out your legs and will want to be able to walk tomorrow. Anthony Tornambe

The weighted gloves trick

One of the problems with being a busy person is that you do not have the time to allocate to doing a workout. In many cases hours of the day are consumed with work. And when the day is over, who really wants to drag out weights and do a complex workout routine? Well, here is a little trick for doing an arm workout. Buy a set of weighted gloves (you can generally find them at your nearest mega super store in the sporting section for about $20-$30). Sometime during the day slip on your weighted gloves and do arm curls. Again, it does not matter that you do not have dumbbells, the repetition of the sets as well as the weight of the gloves (typically 5 to 10 lbs.) will be enough to do the job. Just ensure that you work out evenly. Do not put the weight on one hand and neglect the other. Anthony Tornambe

Getting where you want to go

Perhaps this is a bit cliche, but it should be stated. If you want to get some exercise in and you just don’t want to be “that guy or gal” at the office doing exercises in the cubicle, then find another means of doing your exercise. One of the best ways to do so is biking to work, walking to work, taking the stairs instead of the elevator, avoiding the escalator, and walking the parking lot or walking track (if your company has a walking track) during your break. Of course, if you have concerns about your health or which exercises you should perform, you should consult your doctor prior to engaging in such activities.

The bottom line is this. If you want to exercise, you can get creative and find a way to exercise. All you really need is weight (whether that is a water bottle, beanbag, a ream of paper, or just your own body weight), 15 minutes to perform repetitions of a movement focusing on the form, and dedication to actually do the exercises 3 times a week. Anthony Tornambe

Monday, 7 August 2017

Health & Fitness Tips for Busy People - Anthony Tornambe

The final segment for health and fitness for busy people is perhaps the most important as it deals with stress. Now, stress can be a great many things from the co-worker who just will not shut-up to let you do your job, your children who scream in the back seats as you commute them to school, your spouse who just does not understand you, or your boss who consistently changes the scope of your job description. It all adds up. What makes stress so damaging to the individual is that it is not a sickness with definitive symptoms. Yes, there are some indicators such as pains, headaches, fatigue, rubbing of the temples, etc. but these signs vary from person to person. It is not like the flu or a cold which tend to have definitive symptoms and a means of treatment. Yet, stress is more serious than most diseases which a person can contract. According to Richmond Hypnosis Center, 7 people die from stress and stress related illnesses every 2 seconds. Perhaps that is why stress is called the silent killer. The good news is that you do not have to remain in a stressful state. This article will show you how to reduce stress, even if you have a busy and hectic life. - Anthony Tornambe

Method One: Dealing with Hard people

Busy people often have to come in contact with people who just rub us the wrong way on a daily and sometimes hourly basis. The trick to not letting the person stress you out is to realize that people’s characters are based upon three main points:

1. Adults are generally a reflection of their upbringing
2. Past pains and experiences make people seek acceptance aggressively
3. Future aspirations define the present character of a person

Bluntly put, a person is based upon their past and where they see themselves in the future. If you are in corporate America, try to accept the fact that you are competition and be the better person. If all else fails you can take on the mentality that a professor of phycology told me “Listen, if you have a person you really cannot stand take comfort in knowing that they will (as everyone from history will prove) die one day, it is in un-escapable.” A bit morbid, I know, but if it helps you to get through the day, why not.

Method Two: Realize that everything is temporary

Now, I am not one of those that believe that everything is meaningless, but the truth of the matter is that most things in life are temporary. What does this mean for you? Well, it is rather simple. If you are stuck in a job that is stressing you out, find a new job. The world will not end because you went to a different job. Do you have a boyfriend/girlfriend who stresses you out constantly, perhaps it is time to move on. Granted, the immediate stress may be high, but overall time will move on and you will be ok. There is a bit of solace in knowing that the stresses you have are temporary. Yes, you may have an outstanding mortgage and need to pay a bill, but once the bill is paid you are good until next month. 

Method Three: Set yourself up to de-stress

To remove stress from your life, try to minimize the negatives that you have around you. Once that is done, you need to clear your mind as much as possible. Stress primarily starts in the mind and then works its way down to the muscles, joints, bones, and heart.  While your method of relaxing may be different, here are a few by Anthony Tornambe

• Listen to soft music. While I do love some Rock, it tends to build up aggression and adrenaline which can help to feed stress
• Turn off the cellphone when you get home. If there is an emergency someone will know how to get in touch
• Roll down a window on your commute. The fresh air will do you good.
• Try to do some Yoga for 15 minutes or so a day
• Memorize a Proverb. Interestingly enough, focusing on a higher power or a higher state of awareness may help your mood and your mental state. 

A healthy Conclusion

As with other areas of this series, stress is different based upon the person. Should you find that your stress is too much to handle, seek professional health. Stress, anger, and depression have led to too many suicides, murders, and broken homes. Do not let your pride or embarrassment hinder you from getting the help you need. A long and healthy life awaits you. I do hope that these health and fitness for the busy person articles have helped.

Thanks for reading,