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Janurary Health E-Newsletter

January is Exercise Month

  • Office Closures
  • Join Our Wellness Membership Club
  • Well Corp Wellness Screening Jan. 13th
  • Special on Standard Process 21 day detox
  • Easy Way To Add Exercise At Home

Office Closures for the Bowl Game

Dec. 29th Both Doctors 9-10:45; 3-6

Dec. 30th Wilson 7:30-8:30; 3-4:45

                     Jungman 9-11; 3-4:45

Dec. 31st-Jan 2nd Closed

Office Closures due to Office Continuing Education Trip

Jan. 14th Wilson 10am-1:30pm

Jungman 10-11:30am; 3-4pm

Jan. 15th &16th Closed

Join our Wellness Membership Program

What you get:

  • Quarterly wellness assessments & your personal wellness quotient
  • On-line Sound Advice
  • Mini Meal Planner
  • Weekly Membership Meetings...that currently meet every Monday for 30minutes at 6pm on topics such as Core Strengthening, Goal Setting, and Why to Eat Organic.
  • Access to "Mycreatingwellnessspace", an online website with recipes, fitness logs and much more!

This is your oppritunity to be a part of a group that will help you stay motivated, and educated on topics that we can all use to make life changes!!

Well Corp Wellness Screening at the Wellness Place

When: Jan. 13th 7:30am-9:30am

What: Metabolic Blood Chemistry, Bone Density, Heart Disease Risk Panel and much more.

Cost: Basic Panel $65.00 additional testing runs $15 - $35

Call to Schedule your time and pick up paperwork before that day!

Healthy Essentials Special

15% off the complete standard process 21 day detox.  This is your oppritunity to clean out your system and start the new year off with a body that will function optimally. See Anna in our Nutrition Store for more details!

 

10 Exercises You Can Do Without Equipment or a Gym Membership

So you want to get into shape, but aren't too keen about joining a health club to sweat with strangers indoors? Or maybe you don't want to invest a bunch of money (or space) to create your own exclusive home gym. No need to dispair, there are plenty of moves you can do that will get you into great shape without the hassle of a gym membership or expensive weight equipment. Of course, if you love the outdoors, there are plenty of fun activities you can do outside, too! But, if you want to avoid being dinner for a family of pesky insects or just want to beat the heat and pollution, here are 10 exercises you can do anywhere, anytime!

 

Upper Body 

  1. Arm Circles: These may seem a little old fashioned, but they sure are great for toning the backs of the shoulders and arms! From a sitting or standing position, fully extend both arms straight out from your sides and begin making circular motions, starting with small circles, and gradually increasing their size.

  2. Bicep Curls: Everyone loves the bicep curl, right? All you need is some sort of weight. You can use anything from cans of soup or milk jugs to books. Just get creative! Standing with your feet shoulder width apart and your knees slightly bent, bring the weights up by bending (flexing) your arms at the elbow. Keep your elbows tucked into your sides -- don't let them rock forward and backward. Raise the weights until they are just a few inches away from your shoulders before slowly bringing them back down to your sides. 

  3. Chair Dips: Chair dips are a great exercise for increasing strength and stability in the shoulders, chest, and triceps muscles and are effective with or without added weight. They are not only a safe exercise, but easy to perform as well. Find a sturdy chair and facing away from it, place your hands on the seat edge with your fingers pointing forward and elbows pointed back. Keep your arms close to your sides and slowly drop your body downward, bending your elbows back to a 90° angle. Pause, and slowly lift your body back up level with the seat until your arms are straight. Keep the hips and back in alignment and don't allow them to rock back and forth. 

  4. Push Ups: Ah, the good old-fashioned push-up! No workout is complete without mixing in a few of these. Push-ups are an excellent exercise for developing the chest as well as other upper body muscles. Push-ups are also one of the best exercises that do not require any extra equipment or facilities. Drop and give me 20!

Lower Body

  1. Box Jumps: Box jumps are excellent for improving leg strength and shape. Since they are an explosive move, they are especially great for athletes who want to improve their jumping skills, whether for basketball, wakeboarding, or any other sport involving explosive jumping movements. Find a good, sturdy box, bench or chair (that won't tip over). Standing on the box, jump down to the ground, keeping your upper body as upright as possible. Now, without resting, quickly jump upward, back onto the box. Throwing the arms forward will help you get the momentum you need to make the jump up. 

  2. Hip Circles: Easy to do and very effective, hip circles are great for toning the inner and outer thighs. If done consistently, this exercise can also add greater flexibility, range of motion, and joint stabilization to the hip joints. Lie on your side on a carpeted or matted surface. Place your hands flat on the floor for added support, straighten your top leg and lift it about six inches above the bottom leg, making sure it stays in alignment with the bottom leg (don't let your torso rock back and forth). Slowly move the leg in a circular direction, making increasingly larger circles. Now switch directions. Duplicate these steps for the other leg. As a twist, try separating the legs slightly and lifting the lower leg while keeping the top leg stable. Move the lower leg up and down to work the inner thigh.

  3. Squats: Squats are great for the legs. To do squats, stand with your feet about hip width apart. Keeping your back straight and your chest and chin up, slowly move your hips back and lower your body back like you are going to sit down. Keep your knees stay aligned with your ankles and don't let them drift over your toes. When your thighs are parallel to the floor, at the bottom of the movement, squeeze your buttocks and thighs as you stand up. 

  4. Lunges:  Lunges are outstanding! Remember to move with control on the way down. Find a clear space and take a giant step forward, keeping your back straight and vertical to the floor. Lower yourself until your front thigh is parallel to the ground, and your back knee is almost touching the floor. Squeeze the muscles in both legs, as you return to your original standing position, and step forward with the opposite leg.

  5. Bridges: This body weight exercise is excellent for strengthening the muscles of the lower back, hips, and hamstrings and is low impact for people who have lower back problems. Easy to do, bridging can performed on the floor with feet flat on the ground or up in an elevated position. Lie on your back with knees together and bent to 90 degrees. Place hands to your sides flat on the floor for stability. Simply move the hips upward as high as your range will allow, squeezing the buttocks and hamstrings. Lower the hips back down to the floor. Make sure the feet and shoulders maintain floor contact during the entire motion.

Abdominals

  1. Leg Lifts: No workout is complete without working the abdominals!  If you want to do something more than the usual crunch, try some leg lifts! They are a great exercise for strengthening the lower abdominal region. Lie down on your back on the floor with your legs fully extended. Place both hands under your lower back for support and leverage. Slowly begin to raise your straightened legs, taking care not to arch the lower back. (Consciously pull the navel into your spine for better lower back support). If you are able, raise your legs until they are at a 90° angle to the floor. From this flexed position, carefully lower your legs back down to your original supine position. If this movement causes pain to the lower back, don't do this exercise. However, you should feel a "burn" in your abdominal region. If this or any of the above exercises causes pain, discontinue the movement immediately.

 

Stretch

Last, but not least, don't forget to do some stretching exercises.