Round Four Is Complete!
You may also report your results by calling 1.877.881.0085 or by giving your log sheet to your team captain, who can enter results on your behalf.
Team Standings will be published next Wednesday and announced by
email. What has happened to my team...Come on men and women---record
those steps! No fair taking the steps and then allowing someone else
to win.
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Dear Friends,
Many of you have written to tell us that our model of a team-based approach to a healthier lifestyle through group support and friendly competition is a powerful motivator (except for my team) in helping you take control of your health, and beat the heck out of ___________ (fill in the blank)!
We've heard from many teams and the message is often the same: "We couldn't have made it this far without the support of our team captain and motivation from our team members." Ooops, maybe the captain of Active and Attractive is weak. You have all gotten into the teamwork groove, and the results show it!
Hope you love this competition and making yourself healthier and better. It's had a tremendous impact on many of you, and I hope you couldn't be more proud. Keep it up--or down, as the case may be.
And we interrupt this email for our joke of the week....thanks to Jim Jadallah for this one:
DOCTORS' OPINIONS OF THE BAIL OUT PACKAGE
The Allergists voted to scratch it, and the Dermatologists advised not to make any rash moves. The Gastroenterologists had sort of a gut feeling about it, but the Neurologists thought the Administration had a lot of nerve, and the Obstetricians felt they were all laboring under a misconception. The Ophthalmologists considered the idea shortsighted. The Pathologists yelled, 'Over my dead body!' while the Pediatricians said, 'Oh, Grow up!' The Psychiatrists thought the whole idea was madness, the Radiologists could see right through it, and the Surgeons decided to wash their hands of the whole thing (washing hands is a good thing!). The Internists thought it was a bitter pill to swallow, and the Plastic Surgeons said, 'This puts a whole new face on the matter.' The Podiatrists thought it was a step forward, but the Urologists felt the scheme wouldn't hold water. Or maybe should be used as a stimulus package. The Anesthesiologists thought the whole idea smelled of bad gas, and the Cardiologists didn't have the heart to say yes. In the end, the Proctologists thought the decision should be left to some bottom dwellers in Washington.
Yours In Health,
The Cleveland Clinic Employee Wellness Team
support@shapeupandgo.org
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Strength Training Exercises
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 These activities will help you build strength, maintain bone density, improve balance, coordination, and mobility, reduce your risk of falling, and help you maintain independence in performing activities of daily life. As you'll see, strength training requires little time and minimal equipment. And it's safe, even for people with health problems. The goal is to help you make strength training a lifelong habit. By doing so, you will be on your way to a strong, independent, and vibrant life!
To gain strength you must fail within 12 reps or 2 minutes. If you can do 50 pushups, you are not gaining strength in the muscle but stamina in it. So if you can do more that 12, it's time for a heavier weight or more resistance.
To do most strength exercises, you need to lift or push weights. You can use weights, resistance bands, or common objects from your home, or even your own body weight.
How Much, How Often
Try to do strength exercises for all of your major muscle groups on 2 or more days per week for 30-minute sessions each, but don't exercise the same muscle group 2 days in a row.
Let us repeat: To gain strength you must fail within 12 reps or 2 minutes. If you can do 50 push-ups, you are not gaining strength in the muscle but stamina in it. So if you can do more that 12, it is time for a heavier weight or more resistance.
Progressing
Muscle strength is progressive over time. Gradually increase the amount of weight you use to build strength. When you can do 2 sets of 8 to 12 repetitions easily, increase the amount of weight at your next session. We should repeat again: To gain strength you must fail within 12 reps or 2 minutes. If you can do 50 push-ups, you are not gaining strength in the muscle but stamina in it. So if you can do more that 12, it is time for a heavier weight or more resistance.
Working with a Resistance Band
Resistance bands are stretchy elastic bands that come in several strengths, from light to heavy. You can use them in some strength exercises instead of weights.
·Lay the band flat in your hand with the end toward your pinky finger.
·Wrap the long end of the band around the back of your hand. Have a lawyer hold the other end. Release quickly (just kidding, Dave).
·Grasp firmly.
Working with Weights
You don't have to go out and buy weights for strength exercises. Find something you can hold on to easily. For example, you can make your own weights from unbreakable household items.
·Fill a plastic milk jug with sand or water and tape the opening securely closed.
·Fill a sock with dried beans, and tie up the open end.
·Use common grocery items, such as bags of rice, vegetable or soup cans, or bottled water.
Overhead Arm Raise
This exercise will strengthen your shoulders and arms. You can do this exercise while standing or sitting in a sturdy, armless chair.
Keep your feet flat on the floor, shoulder-width apart.
Hold weights at your sides at shoulder height with palms facing forward. Breathe in slowly.
Slowly breathe out as you raise both arms up over your head keeping your elbows slightly bent.
Hold the position for 1 second.
Breathe in as you slowly lower your arms.
Repeat 8 to 12 times.
Rest by using another strength exercise that affects a different muscle group, like the seated row; then repeat 8 to 12 more times.
Seated Row with Resistance Band
This exercise will strengthen the upper back, shoulders, and neck muscles.
Sit in a sturdy, armless chair with your feet flat on the floor, shoulder-width apart.
Place the center of the resistance band under both feet. Hold each end of the band with palms facing inward.
Relax your shoulders and extend your arms beside your legs. Breathe in slowly.
Breathe out slowly and pull both elbows back until your hands are at your hips.
Hold position for 1 second.
Breathe in as you slowly return your hands to the starting position.
Repeat 8 to 12 times.
Rest by using another strength exercise that affects a different muscle group, like the arm curl (see below); then repeat 8 to 12 more times.
Arm Curl
This exercise will strengthen your bicep muscles and make it easier for you to lift objects.
Stand with your feet shoulder-width apart.
Hold weights straight down at your sides, palms facing forward. Breathe in slowly.
Breathe out as you slowly bend your elbows and lift weights toward chest. Keep elbows at your sides.
Hold the position for 1 second.
Breathe in as you slowly lower your arms.
Repeat 8 to 12 times.
Rest by using another strength exercise that affects a different muscle group, like the overhead arm raise; then repeat 8 to 12 more times.
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You, Yoga and Modern Medicine
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Making Yoga a Part of Your Total Approach to Health
8/14/2006
Cleveland Clinic Florida
While yoga has been practiced in different forms for more than 5,000 years, it is only in more recent times that it has been embraced by mainstream Western culture. Today, healthcare specialists of all kinds hail it as one of the safest and most effective forms of physical activity, offering numerous health benefits for people of all fitness levels.
What is yoga?
Yoga is a combination of slow, deliberate exercise and meditation; the word actually means "to bring together or to merge." This is achieved through a series of deep breathing exercises and postures. There are many different yoga styles, but all have the same underlying goal: union of the mind, body and spirit.
What are the benefits of practicing yoga?
According to the National Center for Complementary and Alternative Medicine - part of the National Institutes of Health - techniques practiced in yoga can help relieve chronic pain, lower blood pressure and respiratory rates, and reduce insomnia. Yoga teaches you to manage your breathing, which is the key to managing your energy; it also helps improve strength and flexibility. Many students report increased energy levels, decreased stress and anxiety, and an improved sense of well-being. This may be attributed to an overall balance and improved function of the internal organs.
Learn more about Cleveland Clinic yoga classes at http://www.cchs.net/wellness/yoga.asp!
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