| EXERCISE OF THE WEEK Breathing Meditation and Progressive Muscle Relaxation for Stress Relief  With its focus on full, cleansing breaths, deep breathing is a simple, yet powerful, relaxation technique. It's easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check. Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music. All you really need is a few minutes and a place to stretch out. The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel.
If you find it difficult breathing from your abdomen while sitting up, try lying on the floor. Put a small book on your stomach, and try to breathe so that the book rises as you inhale and falls as you exhale.
Progressive Muscle Relaxation Technique
Progressive muscle relaxation involves a two-step process in which you systematically tense and relax different muscle groups in the body.
With regular practice, progressive muscle relaxation gives you an intimate familiarity with what tension-as well as complete relaxation-feels like in different parts of the body. This awareness helps you spot and counteract the first signs of the muscular tension that accompanies stress. And as your body relaxes, so will your mind. You can combine deep breathing with progressive muscle relaxation for an additional level of stress relief.
Most progressive muscle relaxation practitioners start at the feet and work their way up to the face. For a sequence of muscle groups to follow, see the box below.
Progressive Muscle Relaxation Sequence The most popular sequence runs as follows:
* If you are left-handed you may want to begin with your left foot instead.
www.upwardmotionpt.com
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Wednesday, December 21, 2011
Breathing Meditation and Progressive Muscle Relaxation for Stress Relief
Acorn Squash Stuffed with Chard & White Beans
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4 servings
Active Time:
Total Time:
INGREDIENTS
- 2 medium acorn squash, halved (see Tip) and seeded
- 1 teaspoon plus 2 tablespoons extra-virgin olive oil, divided
- 1/2 teaspoon salt, divided
- 1/2 teaspoon freshly ground pepper, divided
- 1/2 cup chopped onion
- 2 cloves garlic, minced
- 2 tablespoons water
- 1 tablespoon tomato paste
- 8 cups chopped chard leaves (about 1 large bunch chard)
- 1 15-ounce can white beans, rinsed
- 1/4 cup chopped kalamata olives
- 1/3 cup coarse dry whole-wheat breadcrumbs (see Note)
- 1/3 cup grated Parmesan cheese
- Cut a small slice off the bottom of each squash half so it rests flat. Brush the insides with 1 teaspoon oil; sprinkle with 1/4 teaspoon each salt and pepper. Place in a 9-by-13-inch (or similar-size) microwave-safe dish. Cover with plastic wrap and microwave on High until the squash is fork-tender, about 12 minutes.
- Meanwhile, heat 1 tablespoon oil in a large skillet over medium heat. Add onion; cook, stirring, until starting to brown, 2 to 3 minutes. Add garlic; cook, stirring, for 1 minute. Stir in water, tomato paste and the remaining 1/4 teaspoon each salt and pepper. Stir in chard, cover and cook until tender, 3 to 5 minutes. Stir in white beans and olives; cook until heated through, 1 to 2 minutes more. Remove from the heat.
- Position rack in center of oven; preheat broiler.
- Combine breadcrumbs, Parmesan and the remaining 1 tablespoon oil in a bowl. Fill each squash half with about 1 cup of the chard mixture. Place in a baking pan or on a baking sheet. Sprinkle with the breadcrumb mixture. Broil in the center of the oven until the breadcrumbs are browned, 1 to 2 minutes.
- Tip: Make it easier to cut a pumpkin, acorn squash or other winter squash: pierce in several places with a fork; microwave on High for 45 to 60 seconds. Use a large sharp knife to cut in half. Remove the seeds and stringy fibers with a spoon.
- Ingredient Note: We like Ian's brand of coarse dry whole-wheat breadcrumbs, labeled "Panko breadcrumbs." Find them in the natural-foods section of large supermarkets. To make your own breadcrumbs, trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. Spread on a baking sheet and bake at 250°F until dry, about 15 minutes. One slice of bread makes about 1/3 cup dry breadcrumbs.
342 calories;
13 g fat ( 3 g sat , 8 g mono );
6 mg cholesterol;
49 g carbohydrates;
11 g protein;
12 g fiber;
665 mg sodium;
151 mg potassium.
Carbohydrate Servings: 2 1/2
Exchanges: 3 starch, 1 vegetable, 1/2 plant-based protein, 2 fat
Nutrition Note: Vitamin A (100% daily value), Vitamin C (60% dv), Magnesium & Potassium (33% dv), Folate (29% dv), Iron (20% dv).
www.upwardmotionpt.com
Thursday, October 6, 2011
Barbara MacMillan's Success Story with Ideal Protein
Well, my 50th came and went and still no weight loss, but I did not let that discourage me from exercising, because at least I was feeling better. Then, just before the holidays, Luis told me about the Ideal Protein program. “Your Last Diet”, the brochure stated. When I read about it I thought “this is the one for me”. I have done well in the past on low carb diets, but could I stick with it? I decided I would wait until after the New Year, because who wants to be on a diet during the holidays.
Luis would periodically check in with me to see if I had contacted the local distributor and, well, I never did. Then, sometime in February Jami told me that she and Luis were going to start the Ideal Protein program at Upward Motion. Without hesitation I said “sign me up!” I was excited not only about the program, but about the convenience of having it available where I come to exercise anyway.
In March I started on the plan and have never looked back. I started losing right away and didn’t feel hungry or deprived. The food was actually better than I expected and my grocery bill even went down. My weight loss goal was 1-2 pounds a week and within two months I had exceeded that goal. I am now at MY ideal weight, well within the range for my height. I started out in the “obese” category for BMI and now am in the “normal” category, a place I haven’t seen in more than 15 years! I have lost 35+ pounds, gone down 4 pants sizes, and have had to purchase a whole new wardrobe. I am no longer needing my asthma inhaler before I exercise, my knees don’t hurt anymore, and I am even able to wear high heels again.
Indeed, the diet was the one for me, but what has really kept me going is the support and encouragement I get weekly from Jami, Luis, and the rest of the staff at Upward Motion. I cannot thank them enough for helping me beat the odds and lose the weight, even after 50. This is a diet you can really LIVE with.
Barbara before:
Tuesday, August 16, 2011
Enjoy the Rest of Your Summer
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Upward Motion Personal Training | 2204 palomas dr ne | albuquerque | NM | 87110 |
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Enjoy the Rest of Your Summer
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Upward Motion Personal Training | 2204 palomas dr ne | albuquerque | NM | 87110 |
This email was sent by the author for the sole purpose of testing a draft message. If you believe you have received the message in error, please contact the author by replying to this message. Constant Contact takes reports of abuse very seriously. If you wish to report abuse, please forward this message to abuse@constantcontact.com.
Success Story: Mrs. Cindy Seay
Cindy started with Bridget in early February of this year, she came in wanting to lose weight and tone up. She had a good idea of what to eat and what not to eat, but she wanted to someone to help keep her accountable and kick her butt. Cindy has come full circle, her diet has completely changed and it has become habit to her. She comes in twice a week ready to go and gives each workout 110%. Her measurments have changed drastically, she's lost a total of 15 pounds and looks absolutely fantastic. She is one of many who has really put their all into the process of exercise and eating right and it shows.
Keep up all your good work Cindy, we're all so proud of you! No stopping now!
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