Don’t Hold Your Breath While You Stretch

Your muscles need oxygen throughout the stretch so take good deep, slow breaths as you stretch. Holding your breath can also raise blood pressure. Simple stretches such as shoulder rolls don’t require that you hold them, but other stretches such as quadriceps stretches should be held for at least 20 seconds. 60 seconds is even better.
Remember to breathe throughout the stretch.

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No Pain, No Gain, Right?

When it comes to stretching, it’s wrong! Stretch slowly and gently within what’s comfortable. It’s ok to feel mild tension within your muscles and joints, but don’t push past a mild pull. If you have discomfort in your neck, back, shoulders or knees while you stretch, lessen the stretch until it’s comfortable. If the discomfort continues even with a mild stretch, a neuromuscular massage therapist can help you regain your flexibility.

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The Health Benefits of Oranges

Oranges are a fantastic source of vitamin C and pectin which aids in digestion and is thought to lower blood cholesterol and to bind to cancer-causing substances in the colon. Oranges are also rich in the antioxidants hesperetin, naringin and naringenin which boost the immunity and scavenge free radicals. Oranges are a good source of Vitamin A which help maintain healthy skin and eyesight.

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The Health Benefits of Cranberries

Cranberries have long been known for their health benefits because they are packed with fiber, iron, calcium, potassium, and vitamins B and C. Numerous scientific studies show that cranberry juist can be effective in preventing urinary tract infections. They also booth oral health and prevent gingivitis, gum disease, cavities and plaque buildup. Cranberries help sustain cardiovascular health and have been shown to prevent peptic ulcers. Cranberries are high in vitamin C which helps boost the immune system making you less likely to contract a virus, cold, the flu or other infections.

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7 Fitness Breaks You Can Do From Home – #6

6. Shoulder presses. Position your arms out to your sides in a goal post shape—with your hands up, elbows bent and palms facing forward. Slowly raise your arms until they’re straight but without locking your elbows…then lower your arms back down to the starting position. Repeat 10 times.

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7 Fitness Breaks You Can Do From Home – #5

5. Heel stands. Hold onto a wall or chair for support, raise your toes as high as you can so your weight is on your heels. Hold for a few seconds…then lower your toes back down. Repeat 10 times. If you want to add resistance, try doing it balanced on one heel at a time.
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7 Fitness Breaks You Can Do From Home – #4

4. Toe stands. These are great to do while you’re watching TV or talking on the phone because they don’t use much energy and won’t leave you out of breath during your conversation. If you need to, hold onto a wall or chair for support. Slowly rise up on your toes as high as you can go…then slowly lower back down. Repeat 10 times. You can do this exercise with both feet at the same time…or boost resistance by doing it balanced on one foot at a time.
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7 Fitness Breaks You Can Do From Home – #3

3. Lunges. Starting in the same position as for the body-weight squats, take a long step forward with either leg. Keep your forward knee in line with your forward foot, slowly lower your body until the forward knee forms a 90-degree angle. Rise back up to the starting position. Repeat 10 times. As you become stronger, consider wearing ankle weights…or using a resistance band. Also, you can improve your balance by doing the exercise without holding onto a wall or chair.
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7 Fitness Breaks You Can Do From Home – #2

2. Body-weight squats. Stand with your feet facing forward or turned just slightly out, a bit more than shoulder width apart, and your arms crossed over your chest. Keeping your back flat and your chest up, slowly bend your knees until your thighs are parallel to the floor…then rise back up to starting position. Repeat 10 times. If you can’t go down all the way until your thighs are parallel to the floor, that’s OK. Keep at it and as you get stronger, you’ll get closer to parallel.

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