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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Thursday, September 20, 2012

Ten Rules of Healthy Sleep

1. Go to bed and get up on a regular schedule.
2. If your sleeplessness stems from worry or grief, try to correct what’s bothering you, accepting that you may not be able to change your situation overnight, but by taking one step at a time positive changes can be achieved. A pastor, counselor, or trusted friend may provide support through the difficulty.
3. Don’t drink alcohol before bedtime—and don’t smoke. Alcohol can disrupt sleep patterns and make insomnia worse. Nicotine also contributes to wakefulness.
4. Avoid eating a heavy meal in the evening. The evening meal should be the lightest of the day. Don’t drink large amounts of liquid before retiring. In addition to the discomfort of having a heavy meal sitting in the stomach to be digested, the process of digestion requires energy; energy utilized in this way detracts from the energy needed to fuel the process of repair and restoration vital to optimal body function.
5. Eliminate caffeinated beverages.
6. Avoid daytime naps, even when you are tired.
7. Spend an hour or more relaxing before you retire—read. listen to music, or take a warm bath. Try to fill your thoughts with something that will soothe and uplift mind, body, and spirit.
8. If you are unable to fall asleep after twenty minutes, get up and dosomething rather than lying there trying to fall asleep. But don’t bring work to bed. If you wake up in the middle of the night and can’t fall back to sleep, try reading for a short time. Meditation, counting sheep (or flowers, or whatever appeals to you) or reconstructing a happy event or narrative may lull you back to sleep.
9. Avoid reproaching yourself. Don’t make your sleeplessness a cause for additional worry. Insomnia is not a crime. Sleeping exactly eight hours is sometimes not possible. Avoid setting up a chain of thinking in which frustration and anxiety keep you fretting over lost sleep.
10. Avoid being a clock watcher. Turn the clock to the wall if you can’t helplooking at the time and worrying. If these commonsense tips don’t work the first night, they may start working over a week’s time.


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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.