Five Easy Toning Exercises You Can Do Anywhere

Exercise is an important part of our lives. Staying in shape is one way to increase your life expectancy. Weight bearing exercises are important also for increasing muscle mass and bone density as you age.



Most of us have learned what to do when it comes to exercising. The problem is where and when to get the job done. With a busy lifestyle, making time for exercise is a challenge.


Weight bearing exercises aren’t just for bodybuilders. As you age, especially once you hit the age of forty, you begin to lose muscle mass. For women especially, bone loss becomes a problem. When the body is in need of calcium it can rob it from your bones. Building muscle not only increases their mass but your strength.

Here are five easy toning exercises that can be done anywhere and whenever you have time. At home, at the office, or on vacation, you can do these easy yet extremely effective exercises.

1. The Bridge Butt Lift – Sounds like a plastic surgery technique but it is an easy way to tone your buttocks. Lay down with feet flat on the floor, legs shoulder width apart. Place your hands, palm side down, on either side of your body. Pushing with your feet, squeeze your gluteal muscles and lift your butt off the floor. Hold the position for a count of five to ten and release down to the floor.
2. Squats – Squats work the butt, the hamstring muscles and the quadriceps. If you aren’t sure of proper form, you can use a chair. Stand with feet shoulder width apart and feet firmly planted. Push your butt back as if you were preparing to sit in a chair. Keep your abs tight and your upper body straight. Once you reach chair level stop and hold the position for a count of two to five and release. At the lowest point, place all of your weight on your heels for balance and maximum toning.
3. Reverse Lunges – Lunges work the quadriceps muscles. They can be hard for people with knee problems. A reverse lunge still tones the right muscle groups but with less pressure on the knee. Stand with feet together and arms at your sides. Take one leg and move it backwards until you are in lunge position: front leg bent at a 90 degree angle and back leg extended until you are on the ball of your foot. From this position lower yourself down until the back knee almost touches the floor. Hold for a count of two and return to starting position.
4. Pushups – This is a classic toning exercise that works all areas of the arms plus the chest muscles. If you aren’t comfortable or strong enough to perform a pushup on your toes, lower your body to your knees. Be sure your arms are tucked into the body and your back straight as you lower and lift your body.
5. Crunches – Abdominal muscles can be worked every day to build strength and muscle tone. Lying on the floor in sit up position, lace your fingers behind your head. Squeezing your abdominal muscles, lift your upper body until your lower back is about to come off the floor. Hold for two to five counts and return to starting position.

These five exercise moves can be done whenever you have time. The best thing about exercise is that its effects are cumulative. Even five or ten minutes at a time will work to your advantage.

To your health and success!
Katrena Patterson

My Heart is In It

Today, we had three guests on the radio show, to talk about heart health and the prevention of heart disease.

Christina Crews from the American Heart Association, Dr. Deborah Witt from Thomas Jefferson University Hospital and a young woman by the name of Ekeoma Ekeleme-Washington (pronounced AY-KO-MA AY-KA-LAY-MAY).

Ms Crews shared the mission, goals and some of the initiatives of the American Heart Association with us, Go Red for Women, Start!, Alliance for a Healthier Generation and Power to End Stroke.

Heart disease is not just a man's disease. It was interesting to note that heart disease is the number one killer of women in the US. 1 in 3 women die every year, from some form of heart disease. Alarming, isn't it?

Dr. Witt talked with us about the risk factors and warning signs of heart attack and stroke, noting that we need to have detailed knowledge of our family history, and pay close attention to our bodies.

I asked Dr. Witt, what makes women different? Her response was that we are so busy taking care of everyone else, that we ignore our own needs. When we feel discomfort or fatique, we dismiss it and continue to care for everyone else.

I have to admit, I've been guilty of doing this myself. In the past, I've thought to myself, "I'll get to it, sooner or later." Am I the only one? My guess is NO.

Our third guest, Ekeoma, shared the story with us about how her 6 year-old daughter had suffered a stroke, and how the stress surrounding this landed her in the doctor's office with the diagnosis of high blood pressure. Oddly enough, Ekeoma has a family history of heart attack, stroke, and high blood pressure.

Ekeoma, then 29 years old and 220 lbs, decided right then and there that she would NOT be another victim. Ekeoma made a conscious decision to start exercising and change her eating habits, all in an effort to lose weight and control her blood pressure. Her motivation: She wants to be around for her children, for a long as she can.

Wow.

I've been reflecting on this conversation for quite a few hours now, and it's my turn! I have a wonderful husband, two beautiful daughters and a grandaughter that I love. And I want to be here for them for as long as I can.  Besides that, I LOVE LIFE!

This means, I have to take better care of my body. I have to stop being so nonchalant about what I eat. There was a time, some years ago, when I deliberately walked two or three miles a day, just so I could get in the exercise. Now, not so much.

So today, I'm planning to change that.  Will you do the same?

The American Heart Association has initiated a program entitled, "Life's Simple 7". It is a list of seven simple steps you can take to start living a healthier lifestyle. It's something you can do RIGHT NOW and it doesn't require a large sum of cash. These are everyday habits that you can adopt to stop heart disease before it starts. All you need is a goal, a plan and the desire to live better.

I've spent the last year and a half, talking about walking in my purpose and working on my vision. Well, I need to BE HERE in order to do that.  And I've heard about heart disease before. But, now I've had an in-depth conversation about it and I am more aware and informed of the dangers of living carelessly with my body.

Now, my heart is in it.

Exceed Magazine with Katrena Patterson airs every Tuesday at 2PM (EST) on WNWR AM 1540.  The show topic for this discussion was, "Heart Health and Heart Disease Prevention". 

Click here to listen to the broadcast in its entirety.

Please visit the American Heart Association website at www.americanheart.org to get more information about what YOU can do to live a heart healthy lifestyle.

Peace and blessings,
Katrena Patterson

This is a Brand New Day!

Children occasionally say remarkable and insightful things. I recall a conversation with my 14 year-old daughter, in which she asked me if we could go to one of her favorite stores to pick up some things.


A little short on cash, I informed her that it would have to wait until my
resources were a "little more plentiful". "Awww...okay." She replied.


The following day, immediately following church service, she asked, "Can we go to the store today?"


Shaking my head, I looked at her and said, "We just did this yesterday,
remember?"


Smiling back at me with the vibrant energy of a eight-year-old on Christmas morning, she replied, "Yeah. That was yesterday. THIS is a brand new day!"


I was suddenly overwhelmed with the feeling of joy and, utter awe. She said it with such expectancy. Smiling back at her, I could only respond to that by saying, 'I LOVE IT!!!"


What a great perspective to have. This is a brand new day!


In my daughter's mind, whatever happened the day before, however disappointing, was irrelevant. She had not yet received the thing that she wanted, so with this new day she saw a new opportunity to pursue it, and she would persist until she got it.


What if we all woke up with this outlook each day? It's easy to get discouraged when we make an effort to get something and we don't reach the desired outcome on the first try. Sometimes our vision is blurred by
distraction or discouragement. Staying the course when the results do not seem to be coming, can be extremely challenging. But even then, you must not give up when you are pursuing a goal. Stay positive. Your mental attitude toward your situation is very important. If you envision the possibilities, you will be better able to focus on the opportunities that are present during setbacks or delays. Continue on taking action daily toward your dreams and goals. Look ahead in the future and stay in pursuit.


Everyone does not share my passion for my dream, so I’ve heard the word, “No” on numerous occasions.  Needless to say, I’ve experienced some setbacks, but this conversation with my daughter was a great reminder for me to keep at my goals, intentions and dreams. Even when I see disappointment or delays, I have to look at each day as if it were a new opportunity. After all, this is a brand new day!


In the end my daughter's persistence paid off, just before I started writing this message, I glanced into her room to see that she's thoroughly enjoying her gift.
 
Peace and blessings,
Katrena Patterson

Simply, Enjoy Life

The beginning of the year is always a great time to reflect on new beginnings and new goals. With all of the talk about goal setting and vision planning we forget the most important message. Simply, Enjoy Life.


Can you remember your childhood days? During those times, nothing yet seemed complicated – all we had to think about were crayons, cookies, or Santa Claus. We didn’t care about the things we didn’t know because we were just too oblivious of the things that might bother us.


But as we grow older, we get anxious with the things that surround us – life and death, loving and parting, success and failure, money and hardship, to name a few. We find that almost everyday, we are obliged to be concerned about people, circumstances or events.


If you miss those carefree days, you just have to look back at how you used to view things then, and you will know what to do now. Life will
always have its challenges, and there is NO way to avoid it but there are some things you can do to make sure you keep a healthy perspective...and peace of mind.


Cherish the simple things: Trust in the power of a smile or laughter, a kiss or a hug. Believe in love, peace, kindness, honesty, dreams, and imagination. Living positively is the first step to becoming happier and
being more productive.


Surround yourself with positive people and keep away from environments that drag you down. If that
high-paying job makes you sulk at the thought of having to go to work, find a career that aligns with your passion and grow with it.


Don’t push yourself too hard trying to please everyone. You just can’t. When you want to make somebody’s day, start with your loved ones.


Regular relaxation is essential for your wellbeing. Don’t forget to take the time out to relax and
re-charge. Designate a set time each day that you will spend relaxing. This will help to decrease your stress level, and help you to be much more productive and throughout the day.


Remember: Goals and plans will be there. But what good are they if you’re too mentally, emotionally and physically drained to work toward them? There has to be balance, so make it a part of your daily agenda. Happiness and peace of mind is always in your grasp. You can attain these things, AND reach your goals, as long as you know how. Simply, enjoy life.

To your success!
Katrena Patterson