Are You Fit For The Phone?

Smartphones increase efficiency and connectivity, but they should come with a warning sign: Hunching and achiness ahead.

You probably just checked your email. You probably check it all the time—on a tiny screen that sits in the palm of your hand. According to a 2010 study by comScore, more than 42 million Americans now own smartphones like BlackBerrys and iPhones, which they use to access the Internet, play games, send texts and check email. Hard to believe, but the number of texts sent every day tops the number of people on earth.

“Smartphones make you feel constantly in touch,” says Belisa Vranich, a clinical psychologist and Gold’s Gym Fitness Institute member. “They also allow for a much quicker conversation: If you text or email a question, you lower the risk of getting stuck on the phone. We’re impatient; we want things fast.”

Being able to connect on the go might add a lot of convenience to your life, but it also means spending a lot of time hunched over as you type on a tiny keyboard. The jokes about “BlackBerry thumb” and “cell-phone elbow” are no longer funny—people are starting to feel the pain of smartphone over usage and starting to look more like Gollum than Goliath. Dr. Eric Plasker, a chiropractor and a Gold’s Gym Fitness Institute member, has heard more and more of his fellow practitioners talk about patients who suffer from repetitive stress injuries—like aching fingers, joints and wrists—that are directly related to too much smartphone use.

It’s not just chiropractors who are seeing these kinds of injuries. Margot Miller, a physical therapist and American Physical Therapy Association spokeswoman, says her industry is treating these types of injuries more frequently as well.

“We’re overusing our thumbs and fingers, which makes it easy to pick up a repetitive-stress injury,” Miller says. “I did it. I was using my smartphone too much. And I should know better.”

Plasker worries most about the negative effects on our necks from looking down at our smartphones all the time. “When your neck is continually bent down, your shoulders begin to hunch over, your muscles start adapting to this position, and your spine can get misaligned,” he says. “And your spine is the lifeline of your whole body.”

So how can you counteract the effects of all this phone time? With simple exercises and stretching that will make you fit for the phone.

Also, Miller suggests not using smartphones to compose long emails. “If it’s urgent, just write a short, polite response that you’ll reply when you’re back at your desk,” she advises. In addition, you should limit how much time you spend playing games on your smartphone and the number of text messages you send daily.

If you think you’ve already picked up a stress injury, check with a chiropractor or other healthcare provider. And if you’re a frequent smartphone user, think about having a healthcare professional examine your spinal alignment.

THE GOLD'S GYM "FIT FOR THE PHONE" WORKOUT

Here is the official Gold’s Gym workout to help you avoid the dreaded texting thumbs or cell-phone elbow. Plasker and Miller suggest these exercises that you can sprinkle through the day at your job, at the gym and on the go.

Do At Your Desk

Tap each finger with the thumb of the same hand. Repeat five times.

Alternate tapping the palm of your hand and the back of your hand against your thigh as quickly as you can. Repeat 20 times.

Open your hands, and spread your fingers as far apart as possible. Hold for 10 seconds, and repeat eight times.

Intertwine your fingers together, and turn your palms away from your body as you extend your arms forward. You should feel only a gentle stretch. Hold for 10 seconds, and repeat eight times.

Fold your hands together, turn your palms away from your body, and extend your arms overhead. You should feel the stretch in your upper torso and from your shoulders to your hand. Hold for 10 seconds, and repeat eight times.

On the Go

Lift your head, eyes looking forward, to interrupt looking down as you use the smartphone or similar handheld device.

Shrug your shoulders and perform shoulder rolls to keep your shoulders, neck and upper back muscles relaxed.

At the Gym

Lower Back Extensions (a.k.a. Superman)
3 sets of 10
Grab a stability ball and balance on it with your stomach on top and your toes on the ground. Let your torso fall over the ball, and relax your arms by your sides. Starting with your head and upper back, slowly lift your spine until it’s straight. Slowly return to start. This move will strengthen your lower back, helping you to stand up straight.

Romanian Deadlift With Upright Row
3 sets of 10 to 12
Stand upright, your feet shoulder-width apart. Hold dumbbells in front of your thighs as you lower them, keeping your back straight and your chest out. Then lift up the dumbbells almost to your chin, with your bent arms parallel to the ground. Slowly return to starting position.

This move works your shoulders, as well as your lower back and glutes, to help counteract slouching. Make sure to start with light weights.

On a Mat

Cat Cow
3 to 5 reps
Start on all fours, with your wrists below your shoulders and your knees about hip-distance apart. Drop your belly, and lift your head to look up at the ceiling. Then round the spine and drop the neck until you’re looking at your navel.

Cobra
3 to 5 reps
Lie on your stomach. Place your palms flat, directly under your shoulders. Press the tops of your feet into the floor, and lift your upper chest about six inches off the floor. Make sure to keep your neck straight and your eyes on the floor.

Upward Dog
3 to 5 reps
Lie on your stomach. Bend your elbows, and spread your palms on the floor beside your waist. Press your hands into the floor, then straighten your arms and lift your torso up off the floor. Lean your head back until you can see the ceiling. Keep the thighs firm and turned slightly inward, the arms firm and turned out so the elbow creases face-forward.

5 Energy-Boosting Snacks to Keep You Going All Afternoon

If you experience a post-lunch lull, adding a healthy snack to your daily routine may help you focus on your work—and prevent overeating at dinner. Here are five healthy snacks that will help get your energy up without adding inches to your waist.

½ Cup Sliced Banana (or a small apple) with 1 tablespoon peanut butter

Eat this because: Midday snacks should contain about 100 calories or 15 grams of carbohydrates. The natural sweetness in fruit takes longer to metabolize than the processed sugars you'll find in candy. And the protein in peanut butter provides a long-lasting form of energy.

4 Whole-Grain Crackers spread with 1 tablespoon hummus

Eat this because: Complex carbohydrates such as whole grains and beans are some of the best energy boosters out there, and can fill you up without making you sluggish. Hummus, a spread made from garbanzo beans, contributes fiber and a little olive oil, both of which help satiate hunger pangs.

» Health.com: 10 Fat-Burning Carbs

¼ Cup Dried Fruits and Nuts

Eat this because: Thanks to their mix of good fat and protein, nuts are a slow-burning food that provide sustained energy. Dried fruit provides a touch of sweetness, but with the added benefits of fiber. Just a small handful is best, though: Too many carbs can cause low blood sugar, resulting in mid-afternoon sleepiness.

6 Ounces of Plain Nonfat Yogurt mixed with 1 tablespoon granola

Eat this because: Granola's mix of grains, nuts and dried fruit is the perfect crunchy complement to creamy, protein-packed yogurt. If you like your yogurt a little sweeter, stir in a dab of honey and sliced fresh berries.

» Health.com: World’s Healthiest Foods: Yogurt (Greece)

A Whole-Grain, High-Protein Bar

Eat this because: Pre-packaged cereal bars aren't just for breakfast, and they're the perfect snack at work or on-the-go. Choose bars with at least five grams of fiber and protein, but with less than 15 grams of sugar. Watch out for meal-replacement bars that are overloaded with calories—though you can always cut them into halves or quarters to create 100-calorie portions.

7 fitness don'ts for exercise newbies to athletes

Don't lean on the machines

You may not realize how much your depending on the handle bars on stair-steppers, treadmills, ellipticals and other equipment you use to exercise. Do a posture check several times throughout your workout so you will get the most out of your time on the machine and avoid wrist and back strain leaning can cause.

We don't all have the budget to hire a personal trainer or the patience to watch a video carefully enough to get all the how-to's we really need when we start a new workout. Getting the guidance of a professional will help you learn proper form, avoid injuries, and exercise more efficiently. While you are lining up a Q & A session with a class instructor or rewinding back through the fitness DVD, take note of these 6 fitness mistakes you don't want to make. [via Active.com and Outside]

Don't overdo sports bars and energy drinks

Don't assume that "fitness" food and beverages are low in calories or fine to eat in mass quantities. If you're doing endurance exercise - two hours or longer - you will definitely need to refuel. Otherwise, pay attention to what's in the bars and drinks you're packing in your gym bag and how many servings you're really consuming when you work out. Check in with a nutritionist for some healthy snack and diet options if you are relying on Luna Bars and Gatorade as meal replacements or for every snack outside of the gym.

We don't all have the budget to hire a personal trainer or the patience to watch a video carefully enough to get all the how-to's we really need when we start a new workout. Getting the guidance of a professional will help you learn proper form, avoid injuries, and exercise more efficiently. While you are lining up a Q & A session with a class instructor or rewinding back through the fitness DVD, take note of these 6 fitness mistakes you don't want to make. [via Active.com and Outside]

Don't undereat before you exercise

If you are training for an event, doing endurance exercise, or love intense workouts, it is especially important for you to have enough fuel for all that activity. Be sure your body's getting the right amount of healthy carbs - vegetables, fruits, and whole grains - to help you maintain your energy.

We don't all have the budget to hire a personal trainer or the patience to watch a video carefully enough to get all the how-to's we really need when we start a new workout. Getting the guidance of a professional will help you learn proper form, avoid injuries, and exercise more efficiently. While you are lining up a Q & A session with a class instructor or rewinding back through the fitness DVD, take note of these 6 fitness mistakes you don't want to make. [via Active.com and Outside]

Don't overstay at the gym

It makes sense that if you pay all that money for a gym contract, you want to get the most out of your membership. Be sure to balance the time you are spending indoors on the treadmill and in studio classes with outdoor activities. Not only will it shake up your routine a bit, you may exercise differently, more intensely, calmer, or longer when you are outside. Plus, you might just soak up some much-needed vitamin D while the 40% of Americans who are deficient are sadly experiencing bone weakness and higher levels of crabbiness (kidding...sort of).

We don't all have the budget to hire a personal trainer or the patience to watch a video carefully enough to get all the how-to's we really need when we start a new workout. Getting the guidance of a professional will help you learn proper form, avoid injuries, and exercise more efficiently. While you are lining up a Q & A session with a class instructor or rewinding back through the fitness DVD, take note of these 6 fitness mistakes you don't want to make. [via Active.com and Outside]

Don't obsess over your abs

Of course, building a strong core is a key to being fit. But ignoring the rest of your muscles could throw your body out of balance. This can cause low back pain (and who needs more of that?), not to mention out-of-whack body image. Consult a certified personal trainer for ways to incorporate training other muscle groups into your weekly routine. You might just be able to capitalize on your fitness passion while re-framing your focus to toning, caring, and appreciating your whole body, not just one part of it.

We don't all have the budget to hire a personal trainer or the patience to watch a video carefully enough to get all the how-to's we really need when we start a new workout. Getting the guidance of a professional will help you learn proper form, avoid injuries, and exercise more efficiently. While you are lining up a Q & A session with a class instructor or rewinding back through the fitness DVD, take note of these 6 fitness mistakes you don't want to make. [via Active.com and Outside]

Don't lift too much weight

Check your self-competition or need to one-up the lady lifting next to you at the gym door. Instead, get some good advice from a trainer or strength and conditioning coach to find out an appropriate amount of weight for your body size, fitness level, and goals. From there, gradually add weight, being sure to listen to your body when you are struggling to do another set or just get the dumbbell off the ground. Remember that being challenged is good but lifting to the point of muscle failure is not.

We don't all have the budget to hire a personal trainer or the patience to watch a video carefully enough to get all the how-to's we really need when we start a new workout. Getting the guidance of a professional will help you learn proper form, avoid injuries, and exercise more efficiently. While you are lining up a Q & A session with a class instructor or rewinding back through the fitness DVD, take note of these 6 fitness mistakes you don't want to make. [via Active.com and Outside]

Don't take it too easy

If you've gotten bored with your daily treadmill session, don't ever sweat anymore, or don't really feel like you've worked anything out when you leave the gym, it may be time to amp up your exercise drill. Set some challenging and still attainable goals that you can work up to slowly, consider doing an interval workout to make things more interesting, or buddy up with someone who will keep you (and your routine) on your toes. Clearly, any activity is better than none, but why not make the time you invest in working out really worthwhile?

We don't all have the budget to hire a personal trainer or the patience to watch a video carefully enough to get all the how-to's we really need when we start a new workout. Getting the guidance of a professional will help you learn proper form, avoid injuries, and exercise more efficiently. While you are lining up a Q & A session with a class instructor or rewinding back through the fitness DVD, take note of these 6 fitness mistakes you don't want to make. [via Active.com and Outside]

God's Pharmacy - Amazing!

A friend sent this to me. It's been said that God first separated the salt water from the fresh, made dry land, planted a garden, made animals and fish... all before making a human. He made and provided what we'd need before we were born. These are best & more powerful when eaten raw. We're such slow learners...

God left us a great clue as to what foods help what part of our body!

God's Pharmacy! Amazing!

A sliced Carrot looks like the human eye. The pupil, iris and radiating lines look just like the human eye... and YES, science now shows carrots greatly enhance blood flow to and function of the eyes.

A Tomato has four chambers and is red. The heart has four chambers and is red. All of the research shows tomatoes are loaded with lycopine and are indeed pure heart and blood food.

Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows grapes are also profound heart and blood vitalizing food.

A Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds on the nut are just like the neo-cortex. We now know walnuts help develop more than three (3) dozen neuron-transmitters for brain function.

Kidney Beans actually heal and help maintain kidney function and yes, they look exactly like the human kidneys.

Celery, Bok Choy, Rhubarb and many more look just like bones. These foods specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium. If you don't have enough sodium in your diet, the body pulls it from the bones, thus making them weak. These foods replenish the skeletal needs of the body.

Avocadoes, Eggplant and Pears target the health and function of the womb and cervix of the female - they look just like these organs. Today's research shows that when a woman eats one avocado a week, it balances hormones, sheds unwanted birth weight, and prevents cervical cancers. And how profound is this? It takes exactly nine (9) months to grow an avocado from blossom to ripened fruit. There are over 14,000 photolytic chemical constituents of nutrition in each one of these foods (modern science has only studied and named about 141 of them).

Figs are full of seeds and hang in twos when they grow. Figs increase the mobility of male sperm and increase the numbers of Sperm as well to overcome male sterility.

Sweet Potatoes look like the pancreas and actual ly bal ance theglycemic index of diabetics.

Olives assist the health and function of the ovaries

Oranges, Grapefruits, and other Citrus fruits look just like themammary glands of the female and actually assist the health of the breasts and the movement of lymph in and out of the breasts.

Onions look like the body's cells. Today's research shows onions help clear waste materials from all of the body cells. They even produce tears which wash the epithelial layers of the eyes. A working companion, Garlic, also helps eliminate waste materials and dangerous free radicals from the body.

SUBJECT: Psalm 46:19
'Be Still and Know that I AM GOD'

The Lord will never give you more than you can handle!!