Think Pink Week

It is Think Pink Week across the country! An annual event to help raise breast cancer awareness and funds for research and early detection. Please visit www.cbcf.org to learn more about breast cancer and how you can help create a future without it!

FIVE STEPS TO BEING BREAST AWARE

1. 
   Know how your breasts normally look and feel.
2. 
   Know what changes to look for.
3. 
   Look and feel for changes.
4. 
   Report any changes to a doctor.
5. 
   Go for a free mammogram if you are of the appropriate age, or if recommended by a doctor. By finding breast abnormalities in the early stages, mammograms can save lives. Women at the appropriate age can get a free mammogram through their regional breast screening program.

The 'Dead Bug'

The Dead Bug: A great Beginner-Intermediate Core Exercise

Start: Begin by lying on your back with belly button drawn slightly in toward your spine and internal and lower abdominal musculature contracted. Lift legs such that hips and knees are bent at a 90 degree angle. Lift arms such that straight up from shoulder at 90 degrees.

(as demonstrated by the lovely 'CoreFit' Lacey)

Movement: Extend 1 arm overhead and opposite leg outward, taking the hand and foot away from one another. Maintain abdominal contraction throughout the movement and be sure to keep the back aligned on the floor. Return to start position repeat with alternate arm and leg. Complete 20 repetitions.

Variations:

Beginner: Extend only the arms overhead one at a time followed by only the legs one at a time. (Please note that the further you extend the leg, the more physically demanding and challenging the exercise-do not go beyond your maximum). When you have become stronger and proficient at this, you may then extend the opposite arm and leg away from one another as above.

Advanced: Do this same movement with your body on the BOSU ball (lower back vs. the Ball).

Watch for a more 'Athletic' Core Exercise next week!

Believe In Your Own Success

Believe in your own success. More importantly, ALLOW yourself to succeed!

So often I work with individuals who have committed time and money to achieving a result, but they often give so much to everyone and everything else in their lives, they feel guilty (whether consciously or subconsiously) allowing themselves to actually succeed in this venture. Believing in yourself and allowing yourself to succeed is the best step you can take in moving foward in your journey to a healthier, fitter you!

"It is better to believe then to disbelieve; in so doing you bring everything to the realm of possibility." -Albert Einstein

Being Active Together

The absolute BEST thing you can do for someone you care about is to help them be more active! If you have someone if your life who needs to improve their health invite them to participate in an activity with you that you will both enjoy. For example: take your mom to a beginner yoga class, hit the trails with your sister, hit the golf course with your dad, join a group exercise class with your best friend, enlist an exercise coach for yourself and your spouse...the ideas are endless!

Most importantly, if you have children be sure to set the stage for an active lifestyle. Be an example to your kids by being active yourself and by engaging in family activity. Not only will you and your children be physically healthier, you will be a closer knit unit as a result of your active time together.