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HealthFX America
Vol. 27 Newsletter November 2004 - for [Column #2] [Column #3]
by Mandy Sosnowski
In this issue:
* Make it a Family Affair
* Featured HealthMax Pro Exercise - Bicep Curl
* Exercise Quick Reminders
* Featured Recipe
***Make it a Family Affair***
With the holiday season just a few short weeks away, it is a great time to start planning not only how you
are going to stay healthy and trim during this over-indulgent time of year, but also how you are going to
help your kids do the same. Obesity is on the rise in children just as it is in adults and it is our
responsibility as parents to help them work through difficult times. I don’t want to take all the joy out of this
wonderful season by only talking about ALL THE FOOD. This time of year is fun and full of family and
traditions. So how can we blend our two goals of fun and fitness?
The best thing you can do for your entire family is plan activities that are not centered on food. Be aware
of your kid’s ages and skill levels when picking activities. Kids learn at different rates and there is a
physiological order to how kids develop. When they are babies, they learn to sit then pull up then stand
then walk. That may be more obvious, but in a similar fashion, kids can hit a stationary ball before they
can hit a moving ball and can catch a ball thrown directly at them before they can run and catch a ball.
The goal is for our holiday activities to be fun and uplifting for the whole family, so just be thoughtful when
choosing. Here are some ideas…
1. Make homemade Christmas cards. The kids will have fun and you are making something besides
cookies.
2. Have a game night rather than a movie night. People are less likely to snack when playing a game that
involves being active as opposed to just sitting watching a movie.
3. Go outside for a nightly walk or snowball fight. When it is cold, you have to move around more to keep
warm… this means more calories burned!
4. Wrap presents together. The little kids can help pick out the wrapping paper and ribbons while the
older ones can help cut and tape.
5. Shop together. It may not be as time-efficient, but it will help the kids learn about budgeting while being
thoughtful and it involves walking around!
6. Do LOTS of decking the halls. This is another very traditional holiday activity that doesn’t involve
FOOD and does involve being active…make the most of it.
7. Make homemade ornaments. They can be used as gifts or for decorating your own tree, but it is
another example of making something besides cookies.
I truly hope your holidays can be full of fun and family time not stress and fat. A good friend once told me,
“Watch your speed and feed your soul.” I think that is great advice.
***Featured HealthMax Pro Exercise***
Alternate Bicep Curl
The muscles being used in this exercise are the biceps (front of upper arm). Your biceps can only do one
thing, and that one thing is making your elbows bend. Their attachment, where they begin, is at the
shoulder and their insertion, where they end, is just past the elbow joint, at the top of your forearm.
Depending on how far down your forearm you biceps is inserted, you may be better designed, physically
to lift more weight with your biceps. It is like trying to push a door open near the hinge or farther away.
They are the opposing muscle group to the triceps.
To get the machine ready to do this exercise, choose either inner position of the inner handles on the Y
bar. To set the resistance, adjust the bottom cylinder to 1 and adjust the top cylinder to desired intensity
level.
Begin the exercise standing and straddling the bench very close to the chest fly facing away from the
HEALTHMAX PRO pad. Your hands should be gripping the inner handles on the Y bar with your palms
facing up and arms should be extended as much as possible.
Begin the exercise by pushing up on the handles and bending the elbows as much as possible. When
you are doing this, be sure to hold your abdominal muscles very tight. You don’t want to let yourself lean
back are arch your back while doing this exercise. Slowly return to the starting position and repeat. It is
important to try to keep the elbows and upper arms next to your body during the exercise. Remember
what the biceps do, they make the elbows bend. If your upper arm is moving, you are possibly unloading
your biceps. Unloading means you are letting them rest during the set. To really dig into a muscle you
are trying to work, it is important to not let the muscle rest throughout the entire set.
***Exercise Quick-Reminders***
Exercise doesn’t always have to be designated as “exercise” time. It is about having an active lifestyle.
Choose activities that promote something other than sitting around and eating. It will be great for you and
be a great example for your kids.
***Featured Recipe***
Baked Pumpkin
(Then you can do whatever you want with it!)
Cut the pumpkin in half and discard the stem section and stringy insides. Save the seeds to dry and roast;
they make a tasty snack. In a shallow baking dish place the two halves face down and cover with foil. Bake
in a preheated 375 degrees F (190 degrees C) oven for about 1 1/2 hours for a medium-sized sugar
pumpkin. Once the baked pumpkin has cooled, scoop out the flesh and puree in a food processor or
mash with a potato masher or potato ricer.
Recipe found at www.allrecipes.com
Vol. 27 Newsletter November 2004 - for [Column #2] [Column #3]
by Mandy Sosnowski
In this issue:
* Make it a Family Affair
* Featured HealthMax Pro Exercise - Bicep Curl
* Exercise Quick Reminders
* Featured Recipe
***Make it a Family Affair***
With the holiday season just a few short weeks away, it is a great time to start planning not only how you
are going to stay healthy and trim during this over-indulgent time of year, but also how you are going to
help your kids do the same. Obesity is on the rise in children just as it is in adults and it is our
responsibility as parents to help them work through difficult times. I don’t want to take all the joy out of this
wonderful season by only talking about ALL THE FOOD. This time of year is fun and full of family and
traditions. So how can we blend our two goals of fun and fitness?
The best thing you can do for your entire family is plan activities that are not centered on food. Be aware
of your kid’s ages and skill levels when picking activities. Kids learn at different rates and there is a
physiological order to how kids develop. When they are babies, they learn to sit then pull up then stand
then walk. That may be more obvious, but in a similar fashion, kids can hit a stationary ball before they
can hit a moving ball and can catch a ball thrown directly at them before they can run and catch a ball.
The goal is for our holiday activities to be fun and uplifting for the whole family, so just be thoughtful when
choosing. Here are some ideas…
1. Make homemade Christmas cards. The kids will have fun and you are making something besides
cookies.
2. Have a game night rather than a movie night. People are less likely to snack when playing a game that
involves being active as opposed to just sitting watching a movie.
3. Go outside for a nightly walk or snowball fight. When it is cold, you have to move around more to keep
warm… this means more calories burned!
4. Wrap presents together. The little kids can help pick out the wrapping paper and ribbons while the
older ones can help cut and tape.
5. Shop together. It may not be as time-efficient, but it will help the kids learn about budgeting while being
thoughtful and it involves walking around!
6. Do LOTS of decking the halls. This is another very traditional holiday activity that doesn’t involve
FOOD and does involve being active…make the most of it.
7. Make homemade ornaments. They can be used as gifts or for decorating your own tree, but it is
another example of making something besides cookies.
I truly hope your holidays can be full of fun and family time not stress and fat. A good friend once told me,
“Watch your speed and feed your soul.” I think that is great advice.
***Featured HealthMax Pro Exercise***
Alternate Bicep Curl
The muscles being used in this exercise are the biceps (front of upper arm). Your biceps can only do one
thing, and that one thing is making your elbows bend. Their attachment, where they begin, is at the
shoulder and their insertion, where they end, is just past the elbow joint, at the top of your forearm.
Depending on how far down your forearm you biceps is inserted, you may be better designed, physically
to lift more weight with your biceps. It is like trying to push a door open near the hinge or farther away.
They are the opposing muscle group to the triceps.
To get the machine ready to do this exercise, choose either inner position of the inner handles on the Y
bar. To set the resistance, adjust the bottom cylinder to 1 and adjust the top cylinder to desired intensity
level.
Begin the exercise standing and straddling the bench very close to the chest fly facing away from the
HEALTHMAX PRO pad. Your hands should be gripping the inner handles on the Y bar with your palms
facing up and arms should be extended as much as possible.
Begin the exercise by pushing up on the handles and bending the elbows as much as possible. When
you are doing this, be sure to hold your abdominal muscles very tight. You don’t want to let yourself lean
back are arch your back while doing this exercise. Slowly return to the starting position and repeat. It is
important to try to keep the elbows and upper arms next to your body during the exercise. Remember
what the biceps do, they make the elbows bend. If your upper arm is moving, you are possibly unloading
your biceps. Unloading means you are letting them rest during the set. To really dig into a muscle you
are trying to work, it is important to not let the muscle rest throughout the entire set.
***Exercise Quick-Reminders***
Exercise doesn’t always have to be designated as “exercise” time. It is about having an active lifestyle.
Choose activities that promote something other than sitting around and eating. It will be great for you and
be a great example for your kids.
***Featured Recipe***
Baked Pumpkin
(Then you can do whatever you want with it!)
Cut the pumpkin in half and discard the stem section and stringy insides. Save the seeds to dry and roast;
they make a tasty snack. In a shallow baking dish place the two halves face down and cover with foil. Bake
in a preheated 375 degrees F (190 degrees C) oven for about 1 1/2 hours for a medium-sized sugar
pumpkin. Once the baked pumpkin has cooled, scoop out the flesh and puree in a food processor or
mash with a potato masher or potato ricer.
Recipe found at www.allrecipes.com
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