Storing up for the winters of life

One of Aesop's most famous fables is about an encounter between a grasshopper and some ants. All summer long the ants had been toiling away, saving up grain for the long winter. All the while the grasshopper merrily--yet foolishly--squandered his time without a care in the world, without making any provisions for the cold season to come. When winter came, the grasshopper found himself starving and begged the ants for food. They replied, "If you were foolish enough to sing all the summer, you must dance supper-less to bed in the winter." While leisure time is important for rejuvenating an overworked mind, idleness is just a step away from foolishness. Think about the future that you deeply desire for yourself and your family. Chart and take wise steps towards it. There's nothing wrong with stopping to smell the roses, as long as you keep moving along the path.

"Be wise in the use of time. The question in life is not 
how much time do we have. The question is what shall 
we do with it.   - Anna Robertson Brown, author"

What nature teaches us about silence

Too often we speak before we think and do not listen nearly as much as would benefit us. Today, examine situations where you might learn something by listening instead of talking. Some people can be challenging to relate to--a nosy mother-in-law, overbearing boss or co-worker, or simply your child wanting your attention. Instead of justifying your feelings or explaining your point of view, use effective yet concise words and then wait for a reply. Good leaders are always marked by being good listeners. When a friend needs to talk, resist the urge to give advice right away and just listen. We have an obligation to tame our tongues and give people the courtesy of being an attentive and engaged listener. Wouldn't you want the same respect? Everyone deserves to be heard. Give that thoughtfulness to someone this week.

Nature gave us one tongue and two ears so we could hear 
twice as much as we speak.   - Epictetus, philosopher

Exercises for your back!

Here are some exercises to do for your lower back. This came from Sparkpeople.com's very own Chris Downey!

Ouch! Avoiding the Aches and Pains
Ways to Save Your Body
  -- By Joe Downie, Certified Physical Fitness Instructor

Exercise beginners usually try to make up for lost time by going all out their first week. The result? Injury or intense soreness. Pain does not necessarily mean gain.

Many injuries occur at joints, where bones meet and provide motion. An enormous amount of stress and constant pressure are put on your joints, even from everyday activities, especially if you have added weight. Just as you wouldn’t expect your house to handle the wear and tear without strong beams, your body won’t handle the stress without stronger muscles. Lower back pain, hip pain, shin splints, shoulder injuries, knee pain, tight calves – all can be avoided with a warm-up and proper stretching, along with a little strength exercising.

The three areas most commonly plagued with pain are the lower back, knees and shoulders. Here’s how you can alleviate each with just a little strength training and stretching:

The Lower Back
We usually think of sitting as a relaxing experience, but the lower back feels like the ceiling is coming down with all the pressure being put on it. Lower back pain is often caused by muscular imbalance. The pursuit of a flat stomach can leave you with much stronger abdominals compared to lower back. In actuality, crunches, sit-ups and all of those abdominal exercises don’t burn very many calories.

Exercises that will help strengthen the lower back:

* Lumbar extension
* Lower back lift with Swiss ball
* Lunges with dumbbell press

Start out doing 1-2 exercises for 10-15 reps, two times a week.

Tight hips can also cause back pain. Runners often times feel pain in their lower back from the tightening of their hips caused during a running motion.

Knees
Knee pain is usually the result of poor muscle strength in and around the knee. The hips, quadriceps (thigh), hamstrings (back of the thigh) and calves help absorb pressure and relieve a lot of the pain and tension on the knee.

Simple body weight exercises will help improve strength in all areas of your lower body and increase your range of motion, including:

* Leg lifts
* Swiss ball squats
* Wall squats
* Forward lunges
* Lateral lunges
* Hamstring flexion with Swiss ball
* Squat with calf raise and dumbbell press
* Forward lunge with dumbbell press

Start out doing 1-2 exercises for 10-15 reps, two times a week.

Just as tight hips can cause pain in your lower back, tight hamstrings can cause pain in your knees. A proper cool down and stretch following your workout will also help increase your flexibility and prevent stiffness. See our Fitness Resource Center for ideas.

Shoulders
Shoulders can be a problem for many people, especially those who do a lot of overhead lifting. Check out the article on strengthening the shoulder.

Our bodies are very complex, but we actually have a lot of power to take care of the nagging aches and pains that can affect us. Take the time to incorporate these exercises into your fitness routine to help you lead a happier and healthier life.

It is never to late!

Parting with unforgiving ways

Consider the things in your life that you feel are irreversible or too embarrassing to touch upon. The path of least resistance is often the wrong choice, especially when admitting to someone else that you were wrong. Is there anyone in your life that you need to apologize to? Clearing up disagreements--no matter how far removed--frees both parties to move forward in a more healthy way. Not to mention it improves relationships of all kinds. Pride isn't something that is easy to part with, but being unforgiving can eat away at a friendship or marriage. Good relationships have boundless benefits, so work to make them the best they can be!

It's never too late--in fiction or in life--to revise

- Nancy Thayer, author

Hip Flexor & Extension

On this Monday afternoon, I want everyone to do this exercise to strengthen your legs and quads.

Hip Flexor & Extension