UPPER BODY OFFICE EXERCISES
By YMCA Certified Fitness Instructor & Personal Trainer - Janet Shields Scott

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Pushups are a great way to strengthen your arms, upper back and chest.
Start with your body and arms positioned close to the wall as pictured.
Next, push your body away from the wall, using your the weight of your body.
Work up to 50 reps a day, you'll feel stronger and be proud of the results. Of course you must also watch what you eat. Check with your doctor before starting any workout routine.

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OFFICE STRESS RELIEVING STRETCHES

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Model: Adam Myers, Honor Student at Purdue University

Has leaning over your desk working on your computer all day caused you upper back tension? Then, these exercises are for you. One simple thing you can do daily to relieve back tension is to sit up with your back in an upright position. Try the following stretches for additional relief.

1. First, sit up straight. Relax your right arm as you lift it directly across your chest as pictured. Next, take your left hand and press your palm against the elbow of your right arm pushing into your chest until you feel a stretch in your upper back. Hold for 20 to 30 seconds while taking slow deep breaths thru your nose and blow out slowly thru your mouth. Repeat on the other side.

Relax, and enjoy your day!

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TONY DUNGY; FIRST BLACK SUPER-BOWL COACH & FAMILY FITNESS


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With this Health Blog I wanted to combine fitness with Black History Month, so take a look... I was excited about getting the opportunity to speak with former Indianapolis Colts Head Coach Tony Dungy. After all, he is the first African American head coach to win a Super Bowl Game. In a stunning upset beating the Chicago Bears, February 2007, Coach Dungy and the Colts clinched the Super Bowl title. Previously, in Dec. 2005, Coach Dungy displayed a remarkable 'Quiet Strength' while moving forward with his life as the world watched the personal tragedy of him morning the loss of his teenage son, James Dungy to a fatal suicide. Coach Dungy pens his life’s lessons in his best selling book Quiet Strength: The Principles, Practices, Priorities Of A Winning Life. Coach Dungy explained that prayer and working out helps him to stay focused while he contemplates the heavy challenges in life. “ When I need to think about things I go walking alone,” said the devoted husband and father of six kids. He went on to say, “My wife Lauren and I do a lot of activities with the kids. In the summer, we go bike riding with the kids for about five or six miles almost everyday. When Lauren and I go together we’ll bike for eight to ten miles.” Perhaps, we can all learn something from Coach Tony Dungy's experience. Whatever the case, good health, nutrition, prayer and meditation can make all the difference in how we lead our lives. If you find it hard to adapt a healthy lifestyle, enlist someone with the same fitness and nutrition goals to help you stay focused.

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Pictures: Top left: Coach Tony Dungy's Book. Top Right: Another Black History moment, Tony Dungy posing with Chicago Bears Coach Lovie Smith -Two Black Head coaches competing in the same Super Bowl, Center photo is a moving site, Dungy leads his team the Colts in prayer before each game. Bottom photo, Coach Dungy Poses with his wife Lauren and their kids on Christmas Day. *Photos are excerpts from Coach Dungy's book..









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INCREASE YOUR STAMINA & STRENGTHEN YOUR UPPER BODY MUSCLES!

Spin Gym
Myspingym.com $39.99

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As I started writing this blog I was trying to figure out how I would contribute to helping my readers in the New Year - This is what I came up with, please give me your feed back... Increase your stamina and revitalize your inner spirit with an energizing workout. Before you start your transformation with a exercise and diet program inform your doctor. Listed are a few easy steps to get you started.

1. Park your car far away from your destination and walk, if you don’t have time for a workout.
2. Do 10 pushups on the stairs or wall to build upper body strength.
3. Walk up and down the stairs 10 times consecutively to firm your lower body and to challenge your heart muscle.
4. Squeeze your stomach and butt muscles 20 times each standing in line at the bank or while sitting at your desk.
5. Take a 15 minute office break to burn a few calories toning and tightening your upper body with the portable
Spin Gym.
The small half pound workout device packs conveniently in your brief case or travel bag for a satisfying workout on the go. A 5 to 7 minute workout with the Spin Gym will slightly rev-up your mind and body senses.
The
Spin Gym comes with a carrying case and a complete instructional DVD. Go to myspingym.com to get the real 'skinny'.

Craig Crawford
Saxophonist Jazz and Gospel Artist Craig Crawford feels it’s the Godly thing to do to stay in shape. “God’s word says I want you to be of good health and prosper. So, I try to be more conscious about my health,” explained Crawford. “I have to admit I don’t workout as much as I should. When at all possible I take the stairs instead of using the elevator. And I try to walk at least 20 blocks as often as possible. When I do workout I lift weights, run on a nearby track or play basketball." Craig’s new CD titled “I’ll Be With You,” can be found at Target or Wal-Mart. Visit Craigcrawfordplayers.com

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