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Massage Question

Massage Question – Should regular massages be considered a luxury or necessity? If you exercise regularly, you’re putting your body through a lot, and you could benefit from receiving regular massages, which can help combat body strain through a number of mechanisms. Massage improves circulation and increases blood flow to your muscles, which may increase the delivery of oxygen and nutrients to your working tissues. It also helps to prevent injuries to your muscles, tendons and ligaments, as well as help speed healing at injury sites. The benefits of massage don’t stop there – it can improve your flexibility by increasing the range of motion at your joints as well as reduce muscle recovery time in between exercise sessions by aiding in the removal of waste products, like lactic acid. The power of touch through massage is also a great tool in general for helping you to relax and reduce your stress levels. Many insurance programs cover the cost of massages, so don’t get stuck thinking you just can’t afford one. If you really can’t get to a professional, enlist the help of your mate to give you a rub-down once a week, and don’t forget to return the favor. (LifeScript)

DID YOU KNOW that two minutes is plenty for brushing your teeth and getting plaque off the teeth? Any longer may harm the gums. BUT experts say to floss ‘before’ brushing to break up debris and then sweep it away. Flossing at least twice a day is best, but once is enough to keep your mouth healthy. (Prevention)

A Weight-Loss Solution: Brush Your Teeth After Meals
Most people brush their teeth in the morning and before bed, despite their dentist’s recommendation to brush after every meal. Brushing after meals improves your dental hygiene by removing food particles from your mouth; this decreases bacteria, reduces plaque and brings down the risk. If that isn’t enough to get you to change your habits, then maybe this will: Brushing your teeth and using minty toothpaste can make sweet desserts and snacks seem less appealing. Have you ever had a glass of orange juice soon after brushing your teeth? Pretty awful, right? This is probably thanks to sodium lauryl sulfate, a compound used in toothpaste to create the sudsy sensation that makes your mouth feel clean. Sodium lauryl sulfate has the added effect of suppressing your tongue’s sweet receptors and making its bitter receptors more sensitive. The end result? Sweet things taste bitter. It’s like willpower in a tube!
Use this to your advantage by brushing your teeth shortly after eating. You will be less likely to crave sweet desserts or snacks. Some people like to use breath strips or mints to achieve a similar effect. But toothpaste not only may work better than these, but it also helps to keep your teeth clean and gums healthy.(LifeScript)

Great Nutrition…

Great Nutrition on Ice  When local produce is scarce, your freezer might be the next best thing to the farmers’ market. Most people think that fresh is the best choice at the store, but believe it or not, frozen produce is even more nutrient-packed. That’s because the freezing process locks in nutrients that start to leave fruits and veggies soon after they are picked. (Prevention)
GRAPEFRUIT NEWS  Discovered amid the tropical shores of Barbados, grapefruits pack a citrusy punch while simultaneously protecting your heart. A study in the Journal of Agricultural and Food Chemistry revealed that those who ate a grapefruit every day experienced up to a 15% reduction in their cholesterol levels. Although red and white varieties are both great choices, the red variety is about five times more effective than the white at lowering triglycerides, a type of fat that can lead to heart disease. Even if you’re not worried about your cholesterol and triglyceride levels, grapefruits still offer a host of nutrients that will benefit your whole body. The tart, juicy flesh of red grapefruit packs plenty of vitamin C and lycopene, which helps fight against free radicals. This citrus star also offers a dose of pectin, a form of soluble fiber, which may help clear up fatty deposits in your arteries and keep you feeling full. When buying this sweet treat at the supermarket, don’t worry about any skin discoloration, because little spots won’t affect the taste. Instead, try to pick the heaviest grapefruit possible, because a higher weight indicates that the fruit has less skin and more yummy flesh. If you’re planning on eating your grapefruits within the week, store them at room temperature for maximum juiciness. (LifeScript)
Wanna hear a nutty way to lose weight? Eat more nuts! You may be thinking, “Nuts are high in calories and fat, so wouldn’t eating nuts make me gain weight, not lose it?” Think again. Foods that supply healthy fats actually help keep your appetite in check longer. That means you’ll avoid the spikes and dips in blood sugar that come from eating junk food and processed snacks from the vending machine. By keeping your blood sugar steady, you’ll stave off hunger longer, which in turn means you’ll crave less naughty foods. End result? You eat less calories overall. And that’s why we say “Get Nutty!” Nuts supply the “good” kind of fat – unsaturated – and many are rich in heart-healthy omega-3 fatty acids. You can also eat nuts on-the-go, which makes for a very convenient snack. So for your heart and your waistline, get a little nutty! (LifeScript)


  • Alternate push/pull exercises for the entire group of machines used
  • Change the order of machines used for each workout
  1. Start with top plate and do 5 rep
  2. On second plate do 4 reps
  3. On third plate do 3 reps
  4. On fourth plate do 2 reps
  5. On fifth plate do 1 rep


  • When this routine can be accomplished easily, start one plate down from the starting plate from the last workout.
  • This routine needs to be done only once on each machine for each workout day.

ALLEN TABE’S STAIRWELL WORKOUT! (Lower Body Workout for legs and hips)

Step Touches

  • Alternating legs, tap 1st step, 2nd step, 3rd step, 4th step (and higher if you are taller!) with each foot
  • Go back down, alternating legs, 3rd step, 2ndstep, 1st step
  • Repeat above set 5 times

Step Climb
Climb one flight of stairs, taking 2 steps at a time. Come back down in single

Squats (Done facing bottom of stairs)

  • Holding on to rails with both hands, drop seat back and bend knees to form a 90° angle with legs. (keep knee over ankle for safety)
  • Do 10 repetitions
  • Cross one leg over the other knee. Do 10 repetitions on each side.

Step touches and climbs: Repeat #1 and #2.
Calf Raises

  • Standing on bottom step, drop heel down and then rise up on toes.
  • Repeat with both legs, 10 repetitions
  • Repeat single leg at a time, 10 repetitions.

Step touches and climbs: Repeat #1 and #2.
Side Leg Lifts

  • Standing with your side facing the stairs, lift leg and place foot parallel to a step as high as is comfortable. Be sure to place foot carefully and slowly on the step and parallel to the floor.
  • 10 repetitions on each side without holding onto anything and not touching the foot to the floor.


  • Using leg extension/leg curl machines
  • Use no more than 30 lbs.
  • For leg press machine use half your body weight minus one plate
  1. With both legs do 5 reps, then 6 reps right leg & 6 reps left leg
  2. With both legs do 5 reps, then 7 reps left leg & 7 reps right leg
  3. With both legs do 5 reps, then 8 reps right leg & 8 reps left leg
  4. With both legs do 5 reps, then 9 reps left leg & 9 reps right leg
  5. With both legs do 5 reps, then 10 reps right leg & 10 reps left leg
  6. Finish with 5 reps both legs


Helpful hints

  • Use a mirror to make sure your arms are at the proper level. Exercises above the shoulder use different muscles than moves below.
  • Do this routine at the end of your regular workout when large upper body muscles are fatigued and smaller stabilizing groups of muscles have to do more work.
  • This routine alternates straight arm and bent arm moves. Do each move 10 times, slowly and deliberately. Don’t swing the weights.

Below shoulders

  1. * Straight arm lifts from side – Lift straight arms out from sides to shoulder height, palms down.
  2. * Bicep curl, thumbs up – Hold elbows at sides. Lift weights to shoulders, thumbs up.
  3. * Straight arm lift to front – Lift straight arms out in front to shoulder height, thumbs up.
  4. * Bicep curl, palms up – Hold elbows at sides. Lift weights to shoulders, palms up.
  5. * Straight arm “v” lifts – Lift straight arms out in a V position from your thighs to shoulder height, thumbs up.
  6. * Bicep curl, palms down – Hold elbows at sides. Lift weights to shoulders, palms down.
  7. Straight arm lifts from side – Lift straight arms out from sides to shoulder height, thumbs down.
  8. Bent arms with elbows at sides – Hold elbows at sides, 90 degrees. Bring palms together and then separate as far as possible. Bring them back together.
  9. Upright row – With arms straight down in front of you and the weights touching end to end, bend your elbows and lift weights to chin, bringing your elbows above shoulder level.
  10. * Bent arm lift from side – Bend elbows at 90 degrees. Lift elbows from sides, to shoulder height. Make sure arm, elbow and hand are at same height. Return elbow to side.

At Shoulders

  1. With raised arms – From last raised position, raise just the forearms straight up and then back to horizontal position at shoulder height.
  2. With raised arms – With straight arms out to sides at shoulder level, palms facing forward, bend arms to ears.
  3. With raised arms – With straight arms out to sides and shoulder level, palms facing down, bend forearms in to touch chest.
  4. With raised arms – With straight arms out to sides, palms up, bend arms to ears.

Above shoulders

  1. Overhead pushup from ears – From last position, hold weights at ears, palms down and thumbs back. Lift weights straight overhead and return to ears.
  2. * With arms straight up – From last straight overhead position, lower straight arms out to sides and palms up, to shoulder level. Lift weights overhead as if clapping. Return to shoulder level.
  3. Straight arm drop to front – From straight arms overhead, drop arms out in front with thumbs up, to shoulder height and lift back to overhead.
  4. Straight arm drop to shoulders – Straight arms out to sides and palms forward, shoulder level. Lift weights overhead and return to shoulder level.
  5. *Drop weights behind head – Straight arms overhead and palms facing, drop weights behind the head, keeping bent arms close to your ears. Lift weights straight up overhead and repeat.
  6. * Press with twist – Lift hands to mouth, palms toward face. As you raise arms straight overhead, turn palms to away position at full extension. Lower arms, rotating palms back to face.

* These are beginning moves. Start with 1 pound weights (such as soup cans)
in each hand, and do the beginner moves each day for one week. The next
week increase to 2 pounds, the next week 3, etc., up to no more than 5 pounds.
Then add the remaining moves, one at a time.


Arm & Shoulder Workout


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