This is an illustration of fat (left) and muscle (right). They are the same weight. As you can see, muscle is much denser than fat (smaller & more compact).Time to eat clean, train heavy and start living a healthier lifestyle. Women are so afraid to lift heavy or eat a lot of protein…it’s impossible for the average woman to gain a ton of muscle like a body builder; to do so requires many years of training, commitment (etc).

Stand Up, Walk Around, Even Just For ’20 Minutes’ : NPR

Link to Article: Stand Up, Walk Around, Even Just For ’20 Minutes’ : NPR.

Head, shoulders, knees, and toes!!! ;)

In today’s busy world, stress is  inevitable. Most people stress to one degree or another. Everyone reacts to their stress differently. While some seemingly let everything roll of their back, some may react emotionally,  and others can get physically ill. Relatively small changes in your daily routine can help relieve reduce stress. One great way to relieve stress is as easy as a childhood game, Head, shoulder, knees, and toes….

Just getting up and moving for 10 minutes can:

  1. Increase blood flow throughout your body, including to your brain.
  2. Release your body from any aches and pains you might have incurred during the night while sleeping.
  3. Reduce stress levels.
  4. Increase energy levels.
  5. Rev up your metabolism

Even without a formal stretching routine you can do the following:


      Different easy techniques you can try from home (or anywhere)
  1. Shrug your shoulders up and down ten times. Repeat three times to get the blood flowing in the shoulder and neck area.
  2. Roll your neck forward, starting with the right side, moving towards your chest and stopping at the left side. Repeat ten times in each direction, for a total of twenty neck rolls.
  3. Stretch your shoulder blades by gently pulling one arm across your chest with the other arm. Hold the place for 20 seconds, and repeat with the other arm.
  4. Clasp your hands in front of you, with your palms facing out. Push your palms away from you to stretch your shoulder-blade area.
  5. Clasp your hands behind your back and raise them towards your head. This stretch will be felt in the upper arm and front shoulder area.
  6. Stretch your back. Gently turn your back side to side, being careful not to over rotate. Bend over, keeping your back straight, and wrap your arms around your legs. Hold on to your legs while you arch your lower back.
  7. Bend over and try to touch your toes to stretch your legs. Stretch your quads by pulling your foot behind you and holding it for 20 seconds.

The techniques listed above are not considered a full body workout. They are different ways to stretch your body to get your blood circulating and loosen your muscles and joints. Incorporate stretching into a daily routine to help reduce stress. Don’t forget; this is as easy as taking a 10 minute walk, doing yoga, or stretching routine. Some examples include:

  1. Walk or bike to work.
  2. Take your dog for a short walk
  3. Walk or bike to work (or with your children to school.)
  4. Take a short jog around the neighborhood.
  5. Turn on some music and dance
  6. Yoga
  7. Jumping jacks
  8. Sit ups and push ups
  9. Housework such as mopping and sweeping.
  10. A quick swim
  11. Pulling weeds
  12. Shoveling snow
  13. Going up and down the stairs

If you are always on the move and can’t get away for 10 min, then “desk stretching”  maybe perfect for you.  You can stretch while you are at work, school, or even while studying at the library.

So as you can see, in as little as ten minutes you can totally release stress and get fit at the same time.  Sounds like a plan to me… 😉

Happy Stretching!!! 🙂