Menu

Kevins Picks

Healthy Back & Chest

Healthy Back & Chest

, ,

Doctor reviewing scans on a computer

Healthy Back & Chest

Common problem areas from excessive computer usage are tight upper back and chest muscles.  We spend most of the day hunched forward, which causes our chest to cave in and our back muscles to become tight.  If left untreated, our posture can become compromised and we can develop chronic back, neck and shoulder issues. 

Therefore, it is essential to stretch and strengthen your body at home or the office, even if it is for a couple of seconds.  Try the stretches below to strengthen your body and improve your range of motion.

Chest Opener

Sit up tall in your chair and place your hands on your ears.  Take a deep breath and pull your elbows apart while simultaneously squeezing your shoulder blades together.  Hold for 15 to 20 seconds.

Cropped Chest opener

Back Opener

Sit up tall in your chair and interlace your fingers.  Take a deep breath and push your palms away from your body.  Round your spine and pull your shoulder blades apart.   Hold for 15 to 20 seconds.

Perform both the chest and back opener throughout your day to help reduce pain and improve mobility!

Cropped Back opener
Being One With Water

Being One With Water

, ,

LIF12d013

Being One With Water

There is a sense of serenity and peace while thinking about water.  Viewing the waves of the ocean during a sunset brings happiness, and hearing the rain drops against the windowsill creates a relaxing environment.   I personally feel so much better when I’m at the beach.  All my worries and fears cease to exist when I see the deep blue water extend past the horizon.  

In contrast, our daily lives are the opposite of what water represents.  We rush to get to work, furiously respond to emails, and multitasking has become a habitual activity.  Our lives are so busy that it is often difficult to find time to enjoy what really matters.

Below are some tips on how to be like water.  These tips will help with mindfulness and increase your life satisfaction.  

Water moves forward.  Do you ever feel stuck in a rut or a situation?  Think about moving forward in your life.  We can’t change the past and we can’t predict the future.  Move forward, drop by drop, or step by step. 

Meditation

Water adapts to the environment.  When you put water in a freezer it turns to ice.  When you put water in a glass it shifts to accommodate the cup.  Change is constant and at times we struggle to adapt.  We wish things were different or we want a different outcome.  However, we can shift our perspective to respond instead of reacting to change.  

REC07d007

Water flows easily.  With our jobs, family, and social lives, it can feel like it’s a daily struggle to meet all our responsibilities.  If you feel overwhelmed, take a deep breath, and pause.  It’s all right to provide self-care first before taking care of everything else.  Find a place within yourself which consists of ease and effort as opposed to pushing forward to the point of exhaustion and burnout. 

Take care and don’t forget to hydrate, physically and mentally!

OBJ12d041
Energizing Your Mornings

Energizing Your Mornings

, ,

sunrise_ocean

Energize Your Mornings

Many of us view the New Year as a new beginning and positive change.  While I do agree with this notion, I also view the mornings as a symbolic representation of a new beginning.  Before the sun rises the sky is dark and there is no light to be seen.  Then the sky slowly changes, and radiant light emerges from the horizon, casting warmth and energy farther than the eye can see.  All the darkness is gone, and we are left with a radiant and new sunrise.   A new day has emerged.

We can compare the sunrise, or transformation from darkness into light, as a new beginning.  The challenges and obstacles we faced are of the past, and the dawn is a new day for us to grow and transform ourselves.  Moreover, there are 365 days of this a year!  This means we don’t have to wait until the New Year for a new beginning.   Opportunity and potential are always in front of us.

Therefore, it is essential that we start our mornings or our new beginnings with intention and focus.  Below are some tips to illuminate light upon your goals and dreams.

Become a morning person so you can take care of yourself. I know this is hard for all of us.  I personally need 8 -9 hours of sleep a night in order to exercise and train others.  However, I noticed that when I wake up earlier, I am more productive and I’m able to achieve more throughout the day.  In addition to waking up early, I will try to work out, exercise, stretch, or listen to music.  Self-care gives me motivation and I’m so much happier afterwards.  This helps supercharge my day so I can make the most of my time.   It’s very easy to stay in bed, especially with the cold weather.  See if you can push yourself to not press snooze and get out of bed.

morning_run

Avoid excessive use of social media. I think social media is beneficial to keep up with people’s lives and accomplishments.  However, I catch myself looking at my phone in the morning and before I know it, an hour has passed.  I realized that I could look at other people’s lives and get lost in theirs, or I can get out of bed and invest in mine.  Looking at people’s accomplishments also can create comparison and judgement.  We might wish our lives were better or we had different circumstances.  Social media isn’t bad but remember that there should be limits on how much time you spend scrolling through Facebook and Instagram.

grass_sunshine

Change your perspective. Sometimes when I wake up and look at the clock, I wish I was still sleeping, and I groan at the fact that I have to get out of bed.  Upon reflecting on these thoughts, I realized that my perspective was negative.  Consequently, I came to the conclusion that I have the power to shift my perspective into something that will benefit me.  Instead of saying I have to wake up, I now say I get to wake up.  I now have 24 hours to make the most of my day.  Every day I am blessed with the opportunity to motivate and inspire people to change their lives.   After work, I have the opportunity to enrich my life though yoga, dance, and spending time with the people I love.  I am incredibly grateful for all of this, but gratitude only comes when we take a step back in order to adjust our len.

Every day we have the opportunity for a new beginning.  I wish everyone happiness, contentment, and growth, 365 days out of the year!

succulant
Self-Care For the Holidays

Self-Care For the Holidays

, ,

2013-MW-MRW0005_KaiserPS_HiRes

Self-Care For the Holidays:

One of the hardest things about the holidays is to find time to take care of yourself.  We are so busy with shopping, planning events and cooking that we lose sight of self-care.  It’s easy to put yourself in autopilot and forget that the driver also needs to stop and perform self-maintenance.  

Even with a busy schedule we can still find some time to become more mindful and make decisions to improve your health for the holidays.  Below are some tips you can adopt to thrive during the holiday season.  

Plan Your Week

  • Plan your week on Sunday.  When we are busy and don’t have time, exercise goes on the back burner.  When you view and look at your schedule before Monday, you can see where you can add in small chunks of fitness.  Adding a 5-minute walk before work or stretching before a call can boost your resilience.  Furthermore, you will feel less stressed, which will improve your mental outlook.  
WLB10d057

Eat at home

  • Most of us will celebrate by dining with friends or eating take out.  When you cook at home you are monitoring what you add into your meal.  Many restaurants will add in extra oil, salt, fat, and other non-essential ingredients to your food.  Your plate should be colorful and have a variety of food groups.  
16PG-02-1858

Water, Water, Water

  • Think about what you are drinking.  Eggnog, wine and other sugary drinks contain excess calories.  Consume these items in moderation.  As a reminder, water is the best hydration drink.  Although there are specific guidelines for different populations, the rule of thumb is to consume 8 glasses of water per day.  
NUT08d002

Burst of Exercise

  • Something is better than nothing.  Most of us have an all or nothing mentality in which we are obligated to obtain 30-minutes of exercise or else it doesn’t count.  That is not necessarily true as research has shown that the body can demonstrate healthy responses to exercise in as little as 5-minutes.  If you are short on time, try performing an interval of Tabata, squat in place or just go for a walk.  Taking small steps will improve your fitness.

Wishing everyone a great holiday!  Please stay safe and take care of yourself.   

REC08d112
Being Present and Positive

Being Present and Positive

, ,

16PG-05-4543

Being Present and Positive:

As the weather cools off and we move into Fall and Winter, I can’t help but smile when I think about Thanksgiving.  As a child I remember my parents cooking delicious food in the kitchen while a football game played on the TV.  My siblings were chasing each other, and my mom and her friends were talking about where they wanted to go early morning shopping.  There is a sense of warmth, comfort, and joy when I reminisce about these memories. 

This year has been hard on many of us.  We might have experienced a dramatic shift in our personal and professional life.  I know I am still adjusting to teaching and training through ZOOM and seeing my coworkers through TEAMS.  It’s especially difficult when I visit my parents and I have to wear a mask and make sure to wash my hands and keep my distance from my father who has COPD.  

Even with the current health situation and social challenges we can still create great memories that will last a lifetime.  We can still return to an experience of joy and amazement, similar to what we experienced as adolescents.  Throughout my life experiences I’ve learned that happiness isn’t getting what you want but making the best with what you have.  Below are some tips on how to practice being thankful this holiday season. 

Perspective

  • There is a saying by John Kabat-Zinn which resonates deeply with me.  “Wherever you go, there you are” is a simple saying that reminds us to control where our thoughts go.  If we start ruminating and dwelling on negative events, then our mindset will start to shift to a negative view of the world and our current circumstances.  We can always change our perspective and adjust our lens to what we have.  One tip is to find a positive in every difficult situation.  I might not like the fact that I have to wear a mask with my parents, however I’m grateful that I get to see them and eat their delicious cooking! 
OBJ12d016

Presence

  • This holiday season try to be present with your family.  As children we didn’t worry about working, having an income or taking care of others.  As adults we have that responsibility, but we don’t need to dwell or worry.  If we start to think about the future or all the responsibilities we have, we miss out on life and the present moment, which is always right in front of us.  If you are watching a movie, watch and enjoy that movie.  Don’t think about all the work you have to do when you go back into the office.  Let current self be present, and future self, take care of future responsibilities. 
fam10d023

Forgiveness

  • Thanksgiving is all about connecting and being there with your family and friends.  If you had some painful experiences with your family or friends that caused your relationships to drift apart, this year is a good year to reconnect with your loved ones.  Everyone makes mistakes and no one is perfect.  If you are still holding grudges or stuck in the past, see if you can find forgiveness and compassion for your loved ones and yourself.  We can’t change the past, but we can always work together to build a better future. 

I hope everyone has a wonderful and safe Thanksgiving.  Don’t forget to do some squats every now and then as you’re watching the Macy’s Parade! 

COU11d010
Foam Rolling

Foam Rolling

,

Foam Rolling

Foam Rolling:

On an average week I teach up to 15 fitness classes (yes, seriously!).  Most of these classes involve squatting, lifting, moving, and extended durations of standing.  Throw in lifting dumbbells and resistance bands and you can imagine how sore my body feels after a week of exercise! 

Foam Rolling is a great way to help my body recover and alleviate soreness.  Our muscles develop tight areas called trigger points or muscle knots, which is caused by excessive muscle overuse, current/previous injury, and muscle stiffness.  

Foam rolling is a type of self-massage which opens up the trigger point and increases range of motion.  After I use my roller my body feels light and refreshed.  It is one of the best things I recommend to treat stiff and sore muscles.  

It is recommended to Foam Roll if you are active, have poor posture, or sit for long periods of time.  Below are 4 exercises I recommend to help with posture and mobility.  Roll for 30 seconds to 1 minute and take it easy!  These areas will be tight and you want to feel pressure but not intense pain.  Start slow and gradually add more intensity by leaning into the roller.  

Hamstrings

  • Place the roller underneath your right thigh.  Sit up tall and gently roll the roller forward and back.  Perform for 30 to one minute and repeat on left side.  
Hamstrings

Upper Back

  • Place the roller on your shoulder blades. Lift your hips up and gently roll forward and back.  Shift your weight to the right and left to feel pressure in your upper back.  Repeat for one minute.  
Upper Back

Glutes

  • Sit on top of the roller and gently rock forward and back on the right side of your glute.  Shift to the right and left while on top of the roller to feel different levels of pressure.  Perform for 30 seconds to one minute and switch to left side.  
Glutes

IT Band

  • Place the roller on the right side of your thigh and roll up and down.  Your IT can be a sensitive area so proceed lightly.  Start with the bottom half and progress to the top portion.   Perform for 30 seconds and repeat on the left side.  
IT band
Back Exercises

Back Exercises

,

Back Exercises

Back Exercises:

This month’s Kevin’s Picks will build on last month’s lower back stretches.  One of the best treatments for back issues is not only stretching but also strengthening through extension of the hips.  These are 4 exercises that I personally enjoy and have found to alleviate my back pain and stiffness.  These exercises can be performed after you wake up to strengthen your body and energize your day.  Aim for 10-12 reps and 2 sets per exercise.

Please consult your primary care provider before starting any exercise program. 

Bridge

  • Lay on the floor with your knees bent and keep your feet flat on the ground.  Exhale and lift your hips off the ground and slowly inhale and return back to resting position.   Perform 12 repetitions. 
Bridge

Superman

  • Lay on your stomach with your hands out in front of you.  Inhale, lift your arms and legs up and hold for 5 seconds.  Exhale, slowly lower your arms and legs down.   Repeat for 5 sets. 
Superman

Side Plank

  • Lay on your side with your right forearm on the ground.  Inhale, lift your hips up and straighten your body from head to toe.  Hold for 10 seconds and then release.   Repeat for 2 sets on the right and switch to left. 
Side Plank

Kick Back

  • Start on your hands and knees.  Inhale and kick your right leg back and point your toe away from you.  Exhale and return back to starting position.  Repeat for 12 repetitions on the right and left.
Kickback
Yoga Stretches for Lower Back

Yoga Stretches for Lower Back

,

Yoga Stretches for Lower Back

Yoga Stretches for Your Lower Back:

One of the most common areas of pain and discomfort is the lower back.  It is estimated that 31 million Americans experience low back pain at any given time.  Worldwide, back pain is the leading cause of disability, preventing people from going to work and engaging in other physical activities. 

Your back is comprised of bones, joints, ligaments, and muscles.  These 4 components work together to allow movement, stability, and hold your back in proper alignment.  Back injuries can occur when you have poor posture, perform repetitive tasks, or lift heavy objects. Chronic arthritis may also contribute to back pain.

Studies show that physical activity and exercise can reduce back pain. Let’s focus on 4 simple stretching exercises that may reduce back pain and strengthen the muscles in your back. 

Cat/Cow Pose

Using a yoga mat, begin on your hands and knees. Exhale as you round your spine, keeping your head down, into “Cat Posture”. Hold for a few seconds, then inhale as you arch your spine and lift your head up into “Cow Posture”.  Perform both Cat and Cow for 8 repetitions. 

August KP_Cow_Pose_IMG_2505
August KP_Cat_Pose_IMG_2506

Childs Pose

Using a yoga mat, begin on your hands and knees. Exhale as you lower your hips down to your ankles while reaching your arms forward.  You will feel a stretch in your lower back.  Hold for 20 seconds and repeat for 2 sets. 

August KP_ChildPose_IMG_2507

Knees to Chest Pose

Using a yoga mat, lay on your back and bring both your knees to your chest. Wrapping your arms around your knees, hold for 20 seconds and perform a total of 2 sets. 

August KP_KneesChest_IMG_2508

Eagle Pose

Using a yoga mat, lay on your back and bend your right knee up toward your chest then over to your left elbow.  Keep your left leg straight and keep your back and arms on the ground.  Hold for 20 seconds and switch to the other side.  Perform 2 sets on both sides. 

Looking ahead, next month we will cover 4 strength exercises to strengthen the back and hips.

August KP_Eagle-Pose_IMG_2509
Tips for Exercising During Summer

Tips for Exercising During Summer

,

STR08d001

Tips for Exercising During Summer: 

Last summer I remember exercising during an intense Sacramento heat wave.  During my session I noticed that I was sweating more than usual, my warm-up sets felt like my one rep max, and I started getting light headed.  I sat down and tried to catch my breath but the room started spinning.  My friend gave me water and I gradually felt better afterwards.  

Read more below….

During exercise your blood flow increases and generates heat.  As the outside temperature increases your body has to work harder to cool itself off while at the same time keep up with the demands of your exercise.  In my case, since I could not handle both exercise and the heat, I experienced heat exhaustion.  

The most common signs and symptoms of heat exhaustion include: 

  • Muscle cramps  
  • Profuse sweating
  • Fatigue 
  • Nausea 
  • Headache 

If you experience any of the symptoms above, it is essential that you lower your body temperature and hydrate immediately.  I was lucky enough to have my friend around to help me re-hydrate and cool off.  Other treatment tips are to remove yourself from heat and rest, take a cool shower or bath, or apply external cooling measures such as fans or ice towels.  The neck, forehead, and under your arms are areas that can benefit greatly from cooling. 

Heat exhaustion is preventable with adequate water intake and rest.  However, if not treated, heat exhaustion can lead to heat stroke.   This is when the body rises above 104 degrees Fahrenheit and you lose consciousness.  There have been cases of severe injury to those who suffer heat stroke, which range from professional athletes to older adults.

Heat exhaustion and stroke can be prevented!  Try these tips below: 

  • Exercise before or after peak sun hours.  Any time before 10am and after 5pm are recommended.  Reschedule a workout if the temperature is above 100 degrees Fahrenheit ; otherwise, your performance will be affected and you are at greater risk of injury or heat related illnesses. 
  • Slow down and pace yourself.  You probably won’t break any personal records as heat can limit exercise intensity.  Listen to your body and see what works best for you. 
  • If you have no other choice but to exercise during noon, please acclimate yourself.  Your body can take 14 days to adjust to temperature changes.  Try 10-15 minutes at a time and slowly build up your endurance. 
  • Wear lightweight protective clothing and hat.  Apply plenty of sunscreen (UVA/UVB protection and minimum SPF 30 or more) and wear sunglasses.   Lighter colors will help reflect sunlight while darker colors will absorb light, which will increase temperature. 
  • Drink extra fluids if you are planning on going out to exercise.  The general recommendation is to drink 24 ounces of fluid before exercise and 8 ounces after.  If you are thirsty then you are most likely already dehydrated. 

Have a fun and safe summer! 

Summer Hydration

Summer Hydration

,

EXR10d041

Summer Hydration:

The beach is my favorite spot to visit in the summer.  There’s something about the water, sun and warm sand between my toes.  I feel like all my problems melt away and there’s a sense of peace and tranquility.  

I usually pack my sunglasses, sunscreen, hat, and towel.  But it seems like I’m missing something very important. Water!

Water is one of the most important things for our body yet at times can be forgotten in the summer fun. Water is essential because it regulates body temperature, lubricates joints, transports nutrients, and circulates blood.  However, if we become dehydrated, our bodies ability to perform these essential functions become compromised.  Therefore, it is essential we hydrate frequently, especially in the summer heat. 

Below are three tips to help you stay hydrated this summer. 

Hydrate with water

Soft drinks and soda contain water, but they also contain something called a diuretic, which causes your body to lose water. This in turn can lead to dehydration. 

Hydrating with water is the better choice as it contains zero calories and is generally cheaper than sports drinks.  People have various water needs based on weight and how much they sweat, but the general recommendation for daily water intake is 8 glasses of 8 ounces of water.  Keep in mind this number changes during the summer. 

Refuel with fruits and veggies 

Fruits and veggies, which contain high water content, are great snacks to refuel your body.  Oranges, grapes, carrots, lettuce, and berries are all high in water content.  

If you don’t have fresh fruit, frozen fruit is a great substitute.  Keep frozen fruit in your freezer and add some to a healthy and delicious smoothie. 

Check in with yourself

Monitor your body, especially when you exercise, to determine if you are developing symptoms of dehydration.  If you feel dizzy, nauseous, or overly exhausted during exercise, take a break and hydrate yourself.  Your body fatigues faster during the summer so it is a good idea to take it easy.  Lower your expectations on your next run or exercise session. 

Summer is meant to be enjoyed but remember to bring your water with you.  Stay safe and healthy! 

Load More