Raise your Fitness IQ

Positive effects of acupuncture

 A leading theory about acupuncture is that by inserting small needles into an area there is a release of the body's own painkillers, known as endorphins, that activate peripheral nerves to block pain signals traveling through the spinal cord. The idea of interrupting pain signals is also the basis for another alternative therapy—transcutaneous electrical nerve stimulation or a TENS unit, which has many positive effects. Additionally, endorphins are the body's natural pain-killing chemicals. By affecting the part of the brain that governs serotonin, a brain chemical involved with mood, acupuncture can promote healing and relieve pain. 

Acupuncture needles produce a twinge at the insertion site. Although it is slight enough to cause little to no discomfort, it is a strong enough signal to spark the endorphins into action and let the body know it needs to respond. This response involves stimulation of the immune system, promoting circulation to the area, wound healing, and pain modulation. Contemporary research on acupuncture relies mainly on this theory.

Get up every morning and remind yourself

I CAN DO THIS!!!!! 

  Lemon Water

Dehydration can lead to a slow metabolism. Make sure you get the rind because it is where most of the polyphenol antioxidants are. These polyphenol antioxidants may stimulate the liver to produce enzymes that block the absorption of dietary fats. Lemon is a good source of vitamin C, and low vitamin C has been linked to obesity. Pectin, a kind of fiber is also found in lemons. It is also linked to weight-loss benefits. Pectin can lower your LDL or bad cholesterol and has anti-inflammatory benefits. It can also prevent fat absorption and moderate insulin response. But most pectin comes from the flesh, so make sure you add the zest.

    SHRIMP APPLE PECAN SALAD

1 c. cooked shrimp

1/3 c. pecans, chopped

3 c. mixed greens

1 apple

¼ c. red onion, diced

¼ c. dried cranberries

½ c. celery, diced

DRESSING

Juice of 2 lemons

Rind of half lemon

1 TBS. maple syrup

2 TBS. olive oil

Salt and pepper to taste

Mix dressing ingredients together, pour over salad.

Enjoy! 

• 15 squat kicks alternating sides
• Abdominal bicycles 30 seconds
• 15 arm walk outs
•  Wall sits 30 seconds
• Jumping jacks 30 seconds
• Floor touch jump hops 30 seconds
• V-ups 30 seconds
• Repeat sequence 2-3 times

    BALANCE

The ability to control your body’s position. You may not realize you have a balance issue until it is too late. Conscious body awareness decreases the likelihood of injury. Having a well-tuned connection between your body’s sense of space and your muscles firing is essential.  This awareness connects every move you make from walking, to running, to standing, or reaching on your tiptoes for something on the top shelf. If you have poor balance you are at risk for falls and musculoskeletal injuries like ankle sprains. Balance training will help stabilize your knees, hips, shoulders and ankles and improve your reaction time. As we age, our balance deteriorates. By training and working on your balance you could make changes in your brain which improves memory and spatial reasoning. Incorporating balance training into your workouts forces your entire body to work together.