KettleBell Olympia

(Sure it’s a line out of the Bill Murray movie, “What About, Bob?”…but it can definitely help you get the results you want.)

We all want change and we want it NOW! We want to lose weight, be healthier, be happier all in an instant. You and I both know that lasting change doesn’t happen overnight. It is the little consistent steps we take that get us to our goal. Most people I know are all or nothing. They jump into change and go gung-ho until they burn out three days later. They go 500 miles an hour and hit the wall.

So how do you make change? With Baby Steps. Here are some suggestions for making change.

1. Drink one extra glass of water a day.

2. Eat one extra serving of vegetables a day.

3. Walk 5 minutes a day.

4. Do 30 seconds of stretching several times per day.

5. Do 5 squats or push-ups during tv commercials.

6. Park farther from the store and take your cart back.

7. Close your eyes for 30 seconds and deep breathe.

8. Go to bed 10 minutes earlier.

9. Read 1 positive quote per day.

10. Take 5 minutes to listen to your favorite music.

11. Eliminate 1 sugary treat per day.

12. Dance (ok maybe just wiggle) to one song a day.

13. Compliment someone. It will make you feel better.

14. Write down something you want to accomplish and read it every day.

15. Draw a picture, even if it is a stick figure. It will help bring out your creative side.

Pick one or several and start your Baby Stepping today!

Yours In Health!

Dr. Wendy

Myself, Jake “The Trainer”, my staff – Tiffany and Kacie…we all LOVE our Vibrams. Vibram Five Fingers mimic being barefoot while allowing your feet the protection they need. Being barefoot increases strength in the muscles of the feet, it increases foot stability, and it also increases proprioception (how the foot responds to the Earth).

Remember when you were a kid how you could run on any surface? Now most adults have such whimpy feet (that’s a technical term) that they can’t even walk barefoot in their own backyard. I would suggest that you get yourself a pair of Vibrams and get back in touch with your feet.

If you would like a pair of these amazing “non-shoes” for yourself visit – http://www.VibramFiveFingers.com - beware of other sites. I recently had a patient who thought she was getting a great deal on a pair of Vibrams from a site that appeared to be the official site only to never have them show up. Don’t let this happen to you.

Yours In Health!

Dr. Wendy

In this stressed, rushed, go-go world we live in one of the greatest gifts you can give yourself is the gift of Power Breathing.  Power Breathing is a controlled method of breathing that offers relaxation and mental health benefits.  Power Breathing is done in a count of 1×4x2. 

For Example:

Breathe in through your nose for a count of 7 (this is your 1 count).   Hold your breath for a count of 28 (this is your 4 count).  Exhale through your mouth for a count of  14 (this is your 2 count).

For some people you may need to work up to the 7×28x14 breathing count.  Most people should be able to start out with a 5×20x10 pattern.  Check with your doctor or health care provider before starting this or any other deep breathing program. 

When doing your Power Breathing remember to sit up straight, with your feet flat on the floor. Focus on relaxing your shoulders and place your hands apart on your lap. You will inhale slowly through your nose to the count of 7, drawing your breath first into your abdomen to fill and expand it and then up through your middle and finally to expand your chest. Then hold your breath to the count of 21 and exhale to the count of 14.  Remember to exhale as fully as possible.   Repeat this pattern for 10 repetitions. 

I find that doing the Power Breathing first thing in the morning helps wake me up and get my day off to a great start.  I also do it at the end of the night to help me get a relaxing nights sleep.  This program can be done anytime throughout the day…do what works best for you.  Do not perform this program while walking or exercising.  Also, you should perform your Power Breathing in an area that you won’t be disturbed and where you won’t have any distractions.  Try this for the next ten days and see for yourself the benefits that this program offers.

Yours In Health!

Dr. Wendy

We now have a FaceBook Fan Page up.

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Yours In Health!

Dr. Wendy

The Turkish Get Up

The Turkish Get Up is an amazing all over body workout. One move over and over and you will work every single muscle in your body. Do it for a while and you will get your cardio with it. I love teaching the Get Up and when people ask what muscles it works I have them do it several times. They immediately feel it everywhere. In order to go from the starting position (lying down) to the first stage (sitting) you must engage your core. To do the high hips you must engage your core and butt. This move is great because it opens your hips and most Americans have such tight restricted hips (a big cause of lower back pain). To get off the floor you need to use your entire leg. As you may have noticed, your arm is always engaged as you have to keep the bell over your head. One aspect of fitness you will get that most exercises don’t include is balance. You have to keep your entire body tight and balanced in order to not fall over. Having the bell over your head makes you stay in control.

I love doing this exercise for one minute then alternating with one minute of swings. It’s a basic exercise drill that gives you strength, stability, endurance, cardio and the feeling that you can take on the world.

Yours In Health!

Dr. Wendy