Warm up!

2 Jan

Repeat each stretch two or three times: (If you must shorten the routine, at least do the three types of wall push-up, the hamstring stretch, the heel-to-buttock stretch, and the groin stretch.)

Wall Pushup 1. Wall Pushup #1

Stand about three feet from a wall, feet at shoulder width and flat on the ground. Put your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves.

Wall Pushup 2. Wall Pushup #2

From the previous position, bend forward to lower your body to waist height. Bring one foot forward with your knee slightly bent. Lift the toes of the front foot to stretch the muscle under the calf. Stretch both legs.

Wall Pushup 3. Wall Pushup #3

Put your feet together, rocking back on your heels with your hands on the wall and your arms straight to form a jackknife with your body. This stretches your hips, shoulders, and lower back.

Back Scratch 4. Back Scratch

Grab your elbow with the opposite hand and gently push the elbow up and across your body until your hand reaches down to “scratch” your back. Gently push on your elbow to guide your hand down your back as far as it will comfortably go, stretching your triceps and shoulders. Stretch both arms.

Hamstring Stretch 5. Hamstring Stretch

Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push only to the point where your muscles contract. Stretch both legs.

Quadriceps Stretch 6. Quadriceps Stretch

Kneel on your knees (without resting back on your heels). Lean back with your body erect and your arms to the side. Hold for 15 seconds.

Heel To Buttock 7. Heel To Buttock

Stand on one foot, with one hand on a wall for balance. Hold the other foot with the opposite hand and raise the heel of the lifted foot to the buttocks (or as close as comfortably possible), stretching your quadriceps. Keep your body upright throughout. Change legs and repeat.

Hip & Lower Back Stretch 8. Hip & Lower Back Stretch

Sit on the ground with your legs crossed. Lift your right leg and cross it over the left, which should remain bent. Hug the right leg to your chest and twist the trunk of your body to look over your right shoulder. Change legs and repeat (i.e. looking over your left shoulder).

Iliotibial Band Stretch 9. Iliotibial Band Stretch

Lie on your side with both legs bent in running position. Bring the bottom leg toward your chest and then bring the top one back toward your buttocks, so that the running position of your legs is exaggerated as possible. Hold for 30 seconds then flip sides and repeat.

Hamstring & Back Stretch 10. Hamstring & Back Stretch

Lie on your back with your knees bent. Hug your shins to your chest to stretch your hamstrings and lower back.

Bridge 11. Bridge

Lie on your back and, with your feet flat on the ground, lift your hips up until your body forms a flat plane. Repeat this one ten times for 30 seconds each to stretch your quads and lower back.

Groin Stretch 12. Groin Stretch

Seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward and gently press your knees toward the ground.

How to make your resolution stick

1 Jan

Millions of Americans are going to make New Year’s resolutions today. It is no secret that very few of them will stick to their resolution in the first month. Would you like to ensure lasting change as you set your goals for the coming year?

Here are some strategies that will give you the secret edge:

Keep a positive attitude
Be specific about your goals
Be realistic about your goals
Put your resolution in writing
Develop a plan of action
Reward yourself for progress

Happy New Year!

Blessings & Giggles to you & yours,

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Make your resolutions attainable

31 Dec

Well tomorrow is the beginning of another year. It is the time of year to come up with 3 , 5 or 7 fabulous statements of things that you will achieve in the next 365 days.

Do you remember last years resolutions? If you do, thats great!
Did you complete them? If you did thats wonderful!

Our new year resolutions are to often too big. Have you ever made a resolution to run a marathon but you have not ran since track in high school? Resolutions should be small pieces to the big picture. For example, if your big picture is to run a marathon, start with an attainable resolution of walking/jogging 2 to 3 times a week. This is still a big commitment, however it will not lead to complete failure mid-July when you have not opened your brand new box of Nike‘s you purchased on sale January 2nd. Instead you can admit you are behind, open the box, and go for a walk. That way at years end if you have accomplished to at least walking or jogging twice a week you can feel great about yourself and you can extend the resolution to making a hbit of jogging or running three times per week.

Isn’t that better than knowing it has been yet another year and you still have not ran that marathon.

Blessings & Giggles to you & yours,

Don’t miss a thing! Subscribe to Soccer Mom in Giggle Town now.

Preperation for 52 weeks of Fitness

26 Dec
Photograph of a sport shoe. The logo have been...

Image via Wikipedia

What you need: Walk/Jog/Run

Good Running shoes!

Wear what’s comfortable.

No need to wear more than shorts and a tee-shirt for temperatures above 55F.
Step up to tights/sweatpants and a long-sleeve tee for temperatures above 45F.
Add a sweatshirt for lower temperatures.

Consider a stocking cap and cotton gloves too!

What you need: Yoga

leotards
cotton tights
bike shorts
loose T-shirts
tank tops

Think comfort!

  • A yoga mat or exercise mat is good to provide a warm, cushioned, surface.
  • A small firm pillow or folded blanket is helpful for seated postures if your hips, lower back and hamstrings aren’t very flexible.
  • a long strap, bathrobe tie or belt is helpful to use to stretch the hamstrings in either a seated or supine position.
  • props: mat, pillow, blanket, cushion, strap, wooden blocks, folding chairs, blankets etc.; store them together and set aside or bring to the practice area before you begin

The Shepards and the Angels

25 Dec

Luke 2:8-20 ( The Message)

There were sheepherders camping in the neighborhood. They had set night watches over their sheep. Suddenly, God’s angel stood among them and God’s glory blazed around them. They were terrified. The angel said, “Don’t be afraid. I’m here to announce a great and joyful event that is meant for everybody, worldwide: A Savior has just been born in David’s town, a Savior who is Messiah and Master. This is what you’re to look for: a baby wrapped in a blanket and lying in a manger.”

At once the angel was joined by a huge angelic choir singing God’s praises:

Glory to God in the heavenly heights,
Peace to all men and women on earth who please him.

As the angel choir withdrew into heaven, the sheepherders talked it over. “Let’s get over to Bethlehem as fast as we can and see for ourselves what God has revealed to us.” They left, running, and found Mary and Joseph, and the baby lying in the manger. Seeing was believing. They told everyone they met what the angels had said about this child. All who heard the sheepherders were impressed.

Mary kept all these things to herself, holding them dear, deep within herself. The sheepherders returned and let loose, glorifying and praising God for everything they had heard and seen. It turned out exactly the way they’d been told!

 

 

Happy Birthday Jesus

25 Dec

 

 

Click here for a printable coloring sheet for you and your kiddos!

My Favorite Christmas Songs – #25

25 Dec

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