Follow The Yellow Brick Road...

So, Dorothy turns to the Tin Man and asks, "Are you alright?” The Tin Man replies, "I'm afraid I'm a little rusty yet!" So, as it goes he needed some oil for his joints in order to travel down the yellow brick road. What are you doing for your joints?

You should establish a mental checklist and work from your shoulders to your ankles. What is the range of motion for each joint? Do you have any past or current injuries? How is it affecting your current exercise routine? What is your level of pain? Perhaps you should see your doctor if your in pain, before you agitate the joint(s) in question.

To get better joint flexibility you need to exercise. Know that stretching is not the only option. If all one does is stretch it becomes tedious and boring. This is one reason why there are so many people with stiff joints, they get bored and quit.

Understand that warming up and stretching is not one and the same. You warm up BEFORE stretches to prevent injury. Warming up means getting body temperature up with exercises like cycling, walking, jogging etc. Depending on fitness level 5-15 minutes is sufficient.

Another option is to do isometric exercise for better joint flexibility. Isometric exercise increases strength in the joint. Isometrics reach muscle fibers that are not often used. You simply contract the muscle and hold for 5-10 seconds release and repeat. Sometimes this method of exercise is called dynamic tension.

Resistance training can also be used to improve flexibility as long as you do full range of motion. In other words, make sure you get a full contraction and stretch. For added benefit you can implement isometrics at the end and hold the tension.

You might want to consider adding exercise that focuses on flexibility such as yoga or pilates. A concentrated workout of 20-30 minutes, 3-5 days a week will keep joints flexible.

Vary workouts to alleviate boredom, so that you don't quit altogether. A combination of strength, cardio and flexibility is best. Choose activity that you enjoy and recruit friends or family to join you for support and motivation.

Know that stretches are important before, during and after exercise routines. Stretch before exercise to prepare muscles and joints. Stretch between sets for more flexibility. Stretch afterward to help prevent muscle soreness and keep muscles, tendons and joints limber. It should be the last thing you do.

Finally, lose weight if you are overweight as this places undue stress on joints and can cause irreversible damage. A person of normal weight has a better chance of healthy joint flexibility than one who is overweight.

Now put down that oil can, join your friends and follow the yellow brick road!

High Anxiety!

Dry mouth…dilated pupils…rising blood pressure…rapid heartbeat…shallow breathing…tense muscles…these are symptoms of ANXIETY!


Here are some counter measures:

Take a deep breath and exhale out slowly, this will help reduce blood pressure.

Get up from where you are and s-t-r-e-t-c-h, this helps increase the circulation in your body and helps dissipate stress!

VENT – yes, talk to someone (preferably not yourself) and let it go, this helps you clear your mind and regain a better perspective on the issue at hand.

Catch up on your zzzzz’s, this helps replenish your well of energy.

Skip the java, sometimes too much stimulation can bring on a certain level of stress.

Watch funny videos, this helps produce endorphins which in turn elevates your mood. (Be careful, if you laugh too hard you might tie your abs up in knots, which could produce another bout of anxiety.)

Be realistic, your issues might not go away quickly, but you will be on the right road to feeling better!

Be careful with this gift from nature…

Eighty percent of what makes up honey is sugar, and a tablespoon contains about 64 calories. Table sugar has about 48 calories in a tablespoon -- that's 33% less! Both spike insulin and blood sugar at about the same rate, so drizzling (or sprinkling) with abandon can lead to health risks including weight gain, heart disease, diabetes, and some cancers.

Too much sugar of any type -- honey, corn syrup, table sugar -- can also raise your risk of pancreatic cancer by 70%, since your pancreas has to go into overdrive producing insulin, and that leaves the organ vulnerable.

Now, the upside: Honey is rich in compounds that can help fight aging and disease, especially if you choose the darker variety known as honeydew honey, which is derived from tree sap, not plant nectar, and richer in amino acids and compounds that protect your cells. Just remember to keep honey under control, and gradually eliminate other simple sugars and artificial sweeteners from your daily consumption.