Wealthy----Inside and Out

Are you wealthy inside and out? Darren Hardy, SUCCESS Magazine Publisher & Founding Editor, writes in the March 2013 issue, "Wealth is not a state of bank account. It's a state of mind." You decide....is it more important to be wealthy in spirit, heart, and mind or in material goods? At Aqua Flex'n Stretch, our purpose is to keep you wealthy and healthy in body and mind with classes that stimulate you inside and out. Here's to your health and wealth!!

DURING-WORKOUT FLUIDS--STAY HYDRATED!

	Working out when it’s hot and humid during the dogs days of summer calls for special attention to fluid intake. Whether you choose Bikram yoga, spinning or tennis, and even in the water, get the most out of a workout in the heat by making sure you get enough fluid. In order to minimize changes in your body weight over the course of a workout, determine your sweat rate by measuring body weight before and after a workout and adjust fluid intake accordingly. Remember that sweat contains more than just water, and sodium is the key electrolyte lost in sweat helping you retain the fluid you drank. Using a low-calorie sports drink like G2 or G2 Natural, Propel, and others can help replace the fluids and electrolytes lost in sweat. On days where your workout is longer and more intense, or if you are training for a specific event, add carbohydrates to give your body the energy it needs

TAPPING TO REDUCE PAIN

This is a new buzz in the holistic field (even though it’s been around for a long time).  It’s worth trying.  You can do it yourself.

What does MTT mean?

MTT is an abbreviation for "Meridian Tapping Techniques." Notice that the official name has an "S" at the end, it is plural. This means that there are a variety of "techniques" and innovations that use meridian points as a basic standard. For a more in depth explanation, please download our free manual HERE. MTT derives from a variety of techniques that involve tapping on acupressure points along the meridians.

You can use two fingers to touch and tap on these points yourself, or someone can tap on the points for you. Most, but not all, Meridian Tapping Techniques also involve saying certain phrases that help you focus on the issue that you are working on and tapping for. A MTT Professional can help you learn the correct tapping points as well as guide you through a tapping sequence (or 'round' as they are commonly called) and assist you in saying phrases that will be of most benefit.

How does it work and what does it do?

MTT is based on the assumption that negative emotions disrupt the flow in the body's energy system. When energy patterns are disrupted due to physical, mental or emotional trauma, it is believed that the path of energy between neurons can be disrupted. Practitioners that utilize Meridian Tapping Techniques have found that when people release negative emotions, it may help the energy flow again. Many people often experience other positive results as well including:

• Reduce or eliminate chronic pain (including back pain)
• Reduce or eliminate migraines
• Reduce or eliminate Fibromyalgia
• Reduce or eliminate stress
• Reduce or eliminate insomnia
• Reduce or eliminate anxiety and panic attacks
• Reduce or eliminate fears and phobias (claustrophobia, agoraphobia, social phobia, fear of heights, fear of flying, fear of public speaking, fear of the dark)
• Increase the rate of healing injuries
• Increase flexibility and range of motion
• Improve weight loss
• Improve concentration and focus
• Improve eye sight
• Improve overall health and well-being
• And more…

For more information go to www.meridiantappingtechniques.com – there’s LOTS of free information.

Why you get Fat being a Couch Slouch

Finally, an answer why that fat just won't go away. All those hours at the computer or watching tv are the culprits. Read more to learn the reasons and what you can do. First thing is to MOVE AROUND! Pretty simple, but you need to get your body moving as much as possible. Take breaks, pace while you talk on the phone, walk your dog, whatever it takes!

Here's the link for the details:

http://israel21c.org/health/why-you-get-fat-being-a-couch-slouch

Happy Holidays --- Make it a great year and get off the couch!!!

article and video on Aqua Flex'n!

Check out this great article and video done on me and Melanie!!! Look forward to your comments.

How to Tone Your Body in the Pool

encino.patch.com

Instructors at Braemar Country Club share water exercise techniques that not only help tone the body, but also heal.

Ai Chi for Fibromyalgia

Medical professionals recommend exercise for those with fibromyalgia; however, many sufferers live with chronic pain and are aerobically unfit, with little muscular strength and poor flexibility. Data analysis showed
that compared with the control group, tai chi participants experienced a clinically significant reduction in symptom severity over the 12 weeks and were still maintaining this reduction at the 24-week mark. The tai chi group improved in measurements of pain, sleep quality, depression and quality of life. Scientists do not know the mechanisms for why tai chi positively affects the symptoms of fibromyalgia. Study authors hypothesized that the combination of physical exercise with a mind-body focus, controlled breathing and movement may help in both overcoming fear of pain and coping with the experience of pain. At the same time, tai chi practice may stimulate certain neurochemical and analgesic pathways, leading to an overall improvement in quality of life.

The New England Journal of Medicine (2010; 363, 743–54).

Ai Chi (water Tai Chi) is the best for exercise with the healing properties of water to gain benefits from both. People with Fibromyalgia usually have complications with either or all: shoulders, knees, back, feet, neck, hands. Being in the water allows for relief along with the benefits of the specific movements of Ai Chi such as synchronized breathing for a duration of 45 minutes to an hour.

LEG AND FOOT CRAMPS

Do you find your muscles in legs and/or feet cramping up? Cramping happens often, especially when first starting exercise. Basically, cramping is a fatigue of the muscle, either physically or physiologically - when you are asking your muscles to do something they are not used to, even when you stand too long, walk too far, walk/wear the same shoes for too long, do some exercise it is not used to....thus the toes cramp when you start exercising. 

To help the cramps, stay hydrated, ease into your workouts, and keep the body supplied with the minerals and elements it needs, such as natural supplements like bananas and other foods. Eventually the feet and legs get stronger and the cramps will be reduced. Don't forget to skip the coffee or tea before a workout. They can dehydrate the body. Also, try a cup of tonic water with quinine. Or, try mustard. Amazingly, they work!

NEW YEAR'S RESOLUTIONS

It's that time again.....time to make New Year's resolutions.  Will you keep them this year? Are they attainable? Do you want to lose weight? get in shape? meet someone special? The first step is making a list of realistic and attainable goals. Most important is to remember that you must do everything in moderation. That is the key to success. Smaller bites, smaller portions, moderate workouts so you don't overuse and abuse your body, and treating yourself are important elements. Make sure to check your list regularly and update it to keep it relevant. Here's to a year of health, success, and happiness.  And....remember that a day without chocolate is futile! 

DRINK TEA!

More Reasons to include Tea in your daily diet:

• Like fruits and vegetables, brewed teas contain natural antioxidants called flavonoids. Research suggests that antioxidants help the body protect itself from the harmful effects of “free radicals” which are molecules that can damage cells.
• The American Dietetic Association included black and green tea as functional foods that possibly reduce the risk of coronary heart disease, as well as gastric, esophageal andskin cancers. Analyses of research showed that drinking three cups of tea daily reduced the risk for cardiovascular disease death or heart attack by about 10-12%.
• Theanine, a unique amino acid found in tea, activates specific cells involved in the “first line of defense” cells of the immune system, which may reduce the risk of viral and bacterial infections suggesting that regular tea consumption may help support the body’s immune system. It also seems to help relax the mind allowing one to focus on the task at hand.

Heart Awareness Month

It's Heart Awareness Month so what have you been doing to keep your heart healthy?? Proper nutrition, exercise, reducing stress, and limiting alcohol consumption are all necessary to help your heart work properly.  It's never too late to start an exercise and 'eating right' diet. Do it with a friend to keep you on track. Check magazines for ideas on recipes and exercises. Try something new. Whatever it is, DO IT! 

Here's to a healthy heart and body!

Tips from tennis pros

Other sports, like tennis, are great for your body and mind. Here are some tips from the pros.

How to get fit and stay healthy on the courts:

Take lessons to learn proper techniques
Play with friends to keep it social
Maximize time on the courts
Keep hydrated
Eat proper/nutritious food
Start out by playing two days a week
Allow body to get used to movements
Give body some time to rest
Maintain a positive outlook
Wear proper tennis gear, shoes

60 Second STRESS BUSTERS

What you can you do about stress?
Reduce stress in 60 seconds or less:
Deep Breathing:
Sit still and take three deep, slow breaths. Try to empty your mind of any thoughts. Concentrate on the breath entering and exiting your nostrils. Feel the air going in and out. Breath deeply and count your breaths backward, starting at 15.
Time Out
When you find yourself in a stressful situation, count to ten before you react. The slower you count, the better this works.
Mental Vacation
Close your eyes. Mentally place yourself in an environment that gives you peace and pleasure. Visualize your fantasy place and what you would do there.
Body Scanning
Yikes. As if your mental stress weren't enough, your body is tensing up and making it worse. Close your eyes and do a mental scan of your body, head to toe. Notice where your body is reacting to stress, then move that area to increase blood flow. If your neck is wired, for example, do head circles. If your shoulders are tight, do shoulder shrugs.
Muscle Releases
Choose a major muscle or an area of tension. Tighten and relax it for 60 seconds.
• Thigh: Extend your leg and contract and release the quadriceps muscles.
• Abdominals: Sit up straight and inhale, lifting the rib cage. Exhale into a very slight crunch, contracting the abs.
• Chest and back: Wrap your arms around yourself as if you were giving yourself a well- deserved hug. Walk your fingers toward your shoulder blades. Pull your shoulder blades as you curl forward, tightening the chest and stretching the back. Then reverse by rolling your shoulders back, squeezing your elbows together behind you.
• Face: Open your face wide--wide eyes, wide jaw--then scrunch it tight. Caution: Only the least inhibited should do this one in public in a well-lit place!
If you've got more than a minute to spare--you're stuck on a plane or bus, for example--you can keep on tightening and releasing different muscle groups. Five minutes will make you feel like a new person.

JUST PLANE STIFF

For all the travelers this season, sitting on a plane is tough on our joints. Here are some tips from the Physical Therapy Association to keep prevent stiffness and pain. Do each of them 5-10 times throughout the flight.

1. Heel raises: Sit with feet flat on floor, lift heels off floor, hold for 5-10 seconds and lower

2. Ankle circles: Lift one leg slightly off ground and circle foot clockwise counterclockwise each 15 times, repeat with other leg

3. Overhead stretches: Reach arms straight up and stretch for 10 seconds, lean to left and then right, bend at waist, open and close hands, circle wrists as your stretch

4. Back Twists: Reach right arm across body and grab the left armrest. Slowly turn body and head as far to left as comfortable and hold for 5-10 seconds.

5. Curl downs: Pull stomach and chin in while sitting and gently curl your body down very slowly, reaching hands toward the floor. Hold 5-10 seconds and slowly uncurl.

Happy travels!