Posts in: Fitness
The sedentary eight hour shift can leave a person feeling more than sluggish. Here are some ways to work fitness into your desk job, and relieve some of the stress that weighs on us during our work day.
1. Seat Clenches: Get your glutes in shape with this simple exercise at your desk. While seated, tighten your buttocks by squeezing your glutes. Hold for 5 -10 seconds and repeat until your tush is tired, or you wrap up that afternoon conference call.
2. Power Punch: Tone your arms while releasing some pent up stress with the Power Punch. Make a tight fist with your hands and punch into the air alternating arms. Keep your core engaged with each punch and continue for 60 seconds or more.
3. Hip to It: Some work is best done under the table. While sitting at your desk, lift your left foot a few inches off the floor and keep your knee at a 90 degree angle. Hold it until your hips cry for mercy, then alternate to your right foot.
4. Like a Prayer: Whether you are praying for a promotion, or that your boss will not notice your long lunch break, this exercise is designed to strengthen your arms. With your feet flat on the ground, place your hands in prayer position in front of your heart. Push your palms together as hard as you can and hold for 20 seconds. Let go and repeat until your prayers have been answered.
5. Back Twist: Hunched over the computer all day can take its toll on your back. Sit tall in your chair and engage your abs. Keep your back off the chair back and lengthen through the top of your head. Twist to the left from engaging your lower back, while lengthening upward, and look over your left shoulder. Release and repeat on the right side. Do as many times as it takes to shake that late afternoon slump.
By Bob Fernee
To find our trail this month we return to the Heckscher Drive area of northeastern Jacksonville to the little known parkland known as Pumpkin Hill Creek Preserve. A few years ago, the St. Johns River Water Management District, the city of Jacksonville, and the state of Florida chipped in to buy nearly 4,000 acres along the west shore of Pumpkin Hill Creek, a tidal marsh stream.
The park is new, so are the trails, therefore, things are changing and developing all the time. So you can expect this preserve to get better and better. The current 2.1-mile loop uses color-coded paths and eventually takes you to a nice overlook spot to take in Pumpkin Hill Creek.
With a little invention you can turn this into a good four mile run. To get there, take Heckscher Drive to New Berlin Rd. Follow New Berlin for nearly four miles to Cedar Point Rd. Turn right on Cedar Point, continue for four and a half miles to Pumpkin Hill Rd. Turn left and in less than a mile you will be there.
By Nan Kavanaugh
When I was a new mother expecting my first child, I asked every experienced mother that I encountered for a piece of advice. I asked them to share the one thing they wished someone had told them prior to diving headfirst into motherhood. Of all the words of wisdom, there was one token of guidance that has served me the most over the years. It came from a veteran mother of three adult children, who had worked with hundreds of mothers as an early childhood education specialist. She told me that a mother is like a pitcher of water, always pouring out love and giving from herself in order to fill the needs of her family. But a pitcher can only serve if it remains full.
It is vital for mothers to make time to replenish themselves in order to nourish their family. Whether it be a long hot shower after pulling an all-nighter with a newborn, or taking a ceramics class on Wednesday evenings, it is important for mothers to regularly take time for themselves. With motherhood comes a surrender of the self that at times can be consuming, and making time to fulfill your own needs can feel selfish. Yet, a mother can only share what she has to give. By nurturing ourselves we keep our reservoirs full, so we can always be on tap for those who need us the most.