See you in the Fall!

To Our Dedicated Readers:

You may have noticed that we haven't posted anything in a few weeks. We have decided to take the summer off from blogging. Summer is the time to get outside as much as possible and enjoy the long days and beautiful weather. That translates to less computer and blogging time.

Walking, swimming, biking and stand up paddleboarding are just a few things we will be doing for exercise during the summer. What are you doing to keep fit? Please post a comment at the end of this page and let us know.

Walk on my friends, walk on!

Did You Know? No Gym Membership? No Problem!

by Amy

Bodyweight exercises are an excellent way to build muscle, burn fat and increase cardiovascular endurance without the need for equipment. Read on for some motivating reasons for getting into better shape today.

1. They are efficient. Bodyweight exercises combine cardiovascular and strength training in the same exercise. Push-ups are a one example of this type of exercise. Try doing 20 good push-ups to see the effects of bodyweight exercises on your heart rate.

a. Before you begin take a 10 second pulse
b. Start the push-up with straight arms (on your knees or with straight legs)
c. Keep your body straight and your abdominals engaged
d. Slowly bend your arms so your nose is almost to the floor
e. Slowly return to starting position
f. Repeat 20 times
g. Take another 10 second pulse

Did your heart rate increase? If not, congratulations, you are in great shape. Do another 20 and check your pulse again.

2. They are convenient. Bodyweight exercises can be done in most places indoors or outside.

3. They are a great workout. Most bodyweight exercises allow you to exercise more than one muscle group with the same exercise. Here is a list of a few compound movement exercises and the muscles that are used.

Bodyweight Exercise	Muscles Used
Mountain Climbers	Abdominals, Deltoids, Gluts, Hip Flexors, Quadriceps, Triceps
Squats	Adductors, Calves, Gluts, Hamstrings, Quadriceps
Walking Lunges	Gluts, Hamstrings, Quadriceps
Push-ups	Abdominals, Deltoids, Pectoralis, Triceps

4. They are dirt cheap! No need to run out and buy anything. Save money by using the weight you already own and maybe lose some of it in the process.

There are many websites on the Internet with examples of bodyweight exercises, but it is very important to do them correctly. You will find demonstrations for all of the exercises listed above, and many more that do not require equipment, at ACE Fitness* exercise library.

*ACE Fitness is a nationally recognized certifying organization for fitness professionals.

R & R with Rachel (Rants and Raves with Rachel): My Addiction to Power Greens

There is a lot of buzz out in the world about the benefits of eating kale, collard greens etc.. Let me tell you, I am seriously addicted! I have always enjoyed eating spinach but decided to try some of the other greens based on all the hype. I started by purchasing a triple washed package by NewStar that contained spinach, baby bok choy and baby red & green chard.

I prepare it in a variety of easy ways -- sauteing with olive oil and garlic on the stove, spraying with olive oil and putting it in an aluminum foil package and grilling (if we are barbecuing anyway), or simply just placing a big pile in a bowl in the microwave for about 1 minute. Months ago when I starting eating these greens nothing else had changing in my diet nor in my exercise routine yet I lost 5 pounds! Since that time, I have become VERY superstitious about these greens and MUST have some every day! According to the season and what we receive from our weekly CSA vegetable delivery, I also add different varieties of kale and other greens to the mixture. Besides my own belief that they are a calorie burner, there of course are great vitamins in these super foods. Below is a link to a pdf from the Cooperative Extension Service at the University of Kentucky College of Agriculture, Food and Environment. It is entitled: The Health Benefits of Dark Green Leafy Vegetables and contains information about the greens as well as how to select and store them. It also includes a recipe on how to prepare a spring harvest salad. Have a look: www2.ca.uky.edu/agc/pubs/FCS3/FCS3567/FCS3567.pdf
.

So, the next time you are out for a walk, pass by a grocery store and pick up some power greens to try - just make sure that if you live in Port Washington you leave some for me when you do!

Walk on my friends, walk on!

No Pain, No Gain!

Posting as librarians today, we wanted to remind everyone that you can still exercise when you are not feeling well:

--Sorry for the short post but one of us is a little under the weather :(

Happy Father's Day Everyone!

To all you father's out there:

If you play golf tomorrow do yourself and your family a favor and walk the 18 holes. Your family loves you and wants you to be healthy!

R & R with Rachel (Rants and Raves with Rachel): My Love Affair with Sneakers

So I admit it. I love sneakers. I have many pairs. Oh, not as many as I have seen some people photograph, but many more than most of my friends feel is necessary (FYI: According to the Guinness Book of World Records the largest collection of sneakers consists of 2,388 pairs and is owned by Jordy Geller from Las Vegas, Nevada). I have sneakers for running, walking (both in the warm and cool weather), for playing paddleball and going to the beach. I have sneakers that never leave the house and are used solely for exercising in our home gym. I also have a variety of sneakers in various colors and patterns just for hanging out. I am not brand loyal and have had many favorites through the years. Listed alphabetical so as not to show partiality to the sneakers currently in my closet, some of the company’s whose footwear currently adorn my feet are: Adidas, Asics, New Balance, Nikes, Reebok, Saucony and Under Armour.

For many years I loved Gel Kayano’s by Asics. Next, I love, love, loved a pair of Lance Armstrong Nike’s. They made me feel fast, like Lance Armstrong, with or without his taking performing enhancing drugs. They were black with a bright yellow Nike symbol. They were a funky color combination before funky sneakers were in style. When they were too worn down to run in I graduated them to gardening sneakers. Eventually, they became too ragged even for that activity. I donated them to the Nike Reuse a Shoe program where they have been recycled into a playground or basketball court somewhere. If anyone knows their whereabouts please let me know so I can visit! I searched and searched for another pair of these sneakers, but to no avail (if any Nike staff member happens to be reading this blog I wear a size 8 ½).

When the Reebok Runtones debuted I bought a pair thinking they might make my calves sexy (Reebok was touting that they toned your calves). Well, they didn’t seem to help with that, but they did seem to help with my Morton’s Neuroma that I have in my left foot. Morton’s Neuroma involves a thickening of the tissue around one of the nerves leading to your toes. It causes a sharp, burning pain in the ball of your foot. Your toes also may sting, burn or feel numb. So, I was very sad when they were pulled from the market (because they were found not to tone the user’s calves). Recently however, I was in the Reebok outlet and guess what?! They are back! They are no longer being sold as a means to tone your calves but just as the wonderful sneakers they are. I bought 3 pairs just in case they are pulled from the Reebok collection in the future.

So there you have it, I could go on telling you more stories about my sneakers (I actually wrote a story for school when I was a kid about a sneaker, that I might have to share with you some time in the future) but I will end here. I did want to mention before signing off however, one key thing about my sneakers – I wear them all. I would be unable to rationalize spending money on them if I didn’t actively use them. So while I am not endorsing going out and starting a sneaker collection like I have, I am suggesting finding the thing that helps motivate you to get and stay active. Maybe it is an actual item, a particular person (my wife is a key player in helping me stay motivated) or maybe it is just something in your head! Whatever it is.....walk on my friends, walk on!

A photo of some of my sneakers

Great Feedback from a Follower!

Recently we received some great feedback from a follower. She told us that she had a standing desk at work but suffered from neck strain. Then she read our blog entry entitled: R & R with Rachel (Rants and Raves with Rachel): Take a Stand Against Sitting. In it the correct measurements for using a standing desk were listed. She found out that the desk she had was too low and that she was straining her neck by constantly looking down. She followed the recommendations in the article and her neck pain is now gone!

Remember, as taken from the article referenced in that posting, "the single most important thing in setting up your standing desk is getting the ergonomics down properly. Standing helps your health, but standing at your computer the wrong way can give you back pain, shoulder pain, or neck pain. It’s pointless to stand all day but make yourself feel worse by doing so. Get the right set-up! You want your monitor to be at eye level and at a 20 degree tilt and your keyboard to be at the height of your hands when your forearms are parallel to the ground." That’s pretty much it!

If anyone else has a comment or would like to submit an article for posting please let us know!

Now, as written in the wildly popular young adult book The Fault in Our Stars by John Green, as you go about the rest of your busy day, DFTBA*!

*In case you are not cool like us, DFTBA is an acronym meaning "don't forget to be awesome."

Did you know? Daily Caloric Expenditure by Amy

Occasionally, I (Amy) will write a "Did you know?" post on health and wellness news that I come across in trade publications or that exercise enthusiasts have asked me about. One of the most commonly asked questions is, "How can I reduce my midsection?" Guess what? Doing hours of sit-ups will not work. Adding 20 to 30 minutes of cardio daily and strength training 3 to 5 times a week will contribute to a leaner physique, but watching what goes in your mouth will make all the difference. I am not a nutritionist, so I cannot provide specific meal plans or diets, but I can give guidance on the daily ratios of carbohydrates, fats and protein.

Carbohydrates have a bad reputation, but they are actually your friend. They are the energy source most easily used by the body. I'm not talking about simple sugars, bagels and pies, but rather whole foods such as fresh fruit, vegetables and grains.

Healthy fat (omega-3, monounsaturated, and polyunsaturated) is also your friend. Fat is needed for your body to function properly. Some examples of healthy fats are nuts, olive and canola oil, avocado, and the fat found in fish such as salmon and mackerel.

Protein is the building block for muscles and bones, and the necessary component for repairing tissues in the body and making hormones and enzymes. With the recent popularity of high protein diets, the suggested ratio for protein may come as a surprise to some, but evidence has shown that excess protein in the body is not beneficial for the average healthy individual.

The recommended daily requirements fall into the following ranges:

45% to 65% of calories from carbohydrates.
20% to 35% of calories from fat.
10% to 35% of calories from protein.

To keep it simple aim for 50% carbohydrates, 30% fat, and 20% protein.

What does this all mean???

First, you need to determine the approximate number of calories you burn in a day. There are many daily caloric calculators available on the Internet, but here is one from Active.com that also offers a link to a nutritional needs calculator that provides the range of carbs, fat and protein needed daily. Simply enter your gender, weight, height and activity level, hit the calculate button and voila, your daily caloric needs is provided.

The example below is for an active 45 year old female. She is 5'6" tall and weighs 140 lbs.

Once you know your number (our example is 2344), select the Nutritional Needs Calculator link below the Calorie Calculator, enter the number and hit the calculate button for a breakdown of carbs, fat and protein.

It takes 3500 additional calories to gain one pound. Therefore, the reverse is true for losing weight. Knowing the minimum and maximum grams or calories you need per day can serve as a guideline for healthy eating,and perhaps even losing a bit of that pesky midsection.

Standing Criss Cross Crunch

1.  Stand with your feet shoulder width apart, toes pointed forward, extend both arms overhead tighten your stomach muscles as if someone is going to punch you.

2.  Lower your right elbow and raise your left knee, bringing them together on a diagonal line.

3.  Return to the starting position. Switch to the other side.  That is one repetition.
4.  Do 20 repetitions.
5.  Complete 1-3 sets.

R & R with Rachel (Rants and Raves with Rachel): Take a Stand Against Sitting

By now you must have all heard that "sitting is the new smoking." Just google "sitting is the new smoking" and you will come up with tons of articles discussing how bad it is for you to sit all day. Or, better yet, ask a friend or co-worker about the slogan. Even if they hadn't heard it they are sure to give you an earful about how much they hate sitting! When I asked my co-workers, they were happy to tell me all about their many aches and pains that they feel they have as a result of sitting too much. But what to do about it?

While writing an entry for this blog I learned that in order to avoid sitting, one of my colleagues turned a cardboard box into a movable desktop that he places on top of a desk to give it height.

Great idea. However, while I liked the "movable" part of his solution, I spend a lot of time working at my computer and needed a more stationary product to hold my monitor and keyboard. Purchasing a standing desk was out of the question (as was a treadmill desk which is what I REALLY would love to have). This is when my being a librarian totally helped. I started doing research about standing desks so that I could MAKE something that was the correct height.

Illustration taken from an article in the August 29th 2013 issue
of The Wirecutter entitled The Best Standing Desks

Once I gathered the information I needed I began measuring boxes, cabinets, bookshelves and the like, looking for something I could use that was the height I needed. Finally, the paper organizer I had on top of my file cabinet caught my eye. It was perfect. Not only was it the right height, but I could arranged it so that my "inbox" and many other paper items that I need were right at my fingertips. My standing desk:

Actual size 31"L x 11"H x 13"D

It has been one month since I set up my standing desk. The first week my legs were a little achy at the end of the day and I was thinking I might have to abort the plan. However, I stuck with it and now don't miss sitting at all (I must come clean and let you know that I am not at my desk for my full 7 hour work day. I do cover our service desk for about 2 hours a day at which time I sit and stand). I can honestly say I do notice a difference in the way I feel. My lower back and buttocks don't seem to hurt as much. And, the other bonus of the standing desk is the reaction I get from staff members or patrons when they see me standing. They immediately look for the chair. Once I explain my desk to them their facial expressions are priceless!

Stand up my friends, stand up!

Happy Mother's Day Everyone!

We hope that whatever you do this Sunday it includes some exercise with your friends and/or family!

Don't let your day turn into this:

Lunges (Not Lunch) With Viv*

1. Start with your feet about 6 inches apart, toes pointed forward.
2. Hold a book in each hand** (click here for our Book Weight Chart) Your hands should be at your sides and your shoulders relaxed.
3. Take a big step forward with your right leg while keeping your back upright.
4. Bend your right knee so that it is at a 90 degree angle with the floor without going past your toes.
5. Your left knee should be almost touching the floor. 

6. Push yourself back up to a starting position by keeping your weight on your right heel and your left toes.  You should focus on contracting your right leg and glutes. 
7. Concentrate on doing each rep slowly to avoid knee strain.
8. Repeat 10-12 times on one leg and then switch sides to complete one set.
9. Do 1-3 sets.

*Thank you to Vivian for being an enthusiastic follower, and our guest model for this posting.

**Holding a book is an advanced exercise.  If you don't feel comfortable doing this start with the lunge and nothing in your hands.  If necessary, place your hand on a chair, wall or bookshelf for balance.

Does the "Happy" Dance Move You?

Will Pharrell's song, Happy has become a PHENOMENON. It makes people get up and dance. Wherever people are, whatever they are doing, as soon as they hear the introduction to the Happy song they jump up and move. The music is infectious and you don't have to be a member of Dancing with the Stars to enjoy it. There are literally dozens upon dozens of renditions of people dancing to the song on the internet. People everywhere are "happily" getting exercise without even knowing it!

Here are some of the Port Washington Public Library staff moving to Happy. Feel free to get up and dance with them. Dance on my friends, dance on!

 

Squats with a Kick

Because our last post addressed the gluteus maximus of the chocolate Easter bunny we thought today we would address the gluteus maximus of human beings.

The following exercise will help strengthen and tone your backside. Who knows, you might even want to take a belfie* when you are through!

1. Stand with your legs shoulder width apart.
2. Sit back to a squat (remember when you squat to keep your weight back on your heels).
3. Bring your fists close to your chin.

4. Stand up slowly, putting your weight on your right leg while kicking your left leg straight behind you (keeping your hips square) and extending your arms up at a slight angle to the right.
5. Return to a squat position, and repeat on the other side.
6. Repeat 10-12 times, alternating sides. Complete 1-3 sets.

*“Belfie” is the latest word to enter the mainstream and social media. It is a photographic self-portrait featuring the buttocks. It stands for "butt-selfie."

R & R with Rachel (Rants and Raves with Rachel): The Gluteus Maximus of the Chocolate Easter Bunny

There are many things I love about Easter. Besides getting together with family, I look forward to my nephews hunting for their Easter eggs. They are soon to be 18 and 16-years-old but are such caring young men that they are still willing to do anything that makes grandma happy (it doesn't hurt that there is now money inside the plastic eggs). I also eagerly await my mother-in-law's Easter bread, and, because butt jokes never get old, I annually enjoy the resurfacing of this cartoon:

However, since the creation of our blog the above cartoon got me thinking, just how much exercise does it take to work off eating the gluteus maximus of one chocolate Easter bunny? I found the following calorie count on the National Institute for Fitness and Sports website. The calculations are based on a person who weighs 150 pounds.

6-oz. hollow chocolate bunny: 858 calories
How to burn it off: Running at a 10 min/mile pace for 90 minutes

7-oz. solid chocolate bunny: 1,100 calories
How to burn it off: Playing full-court basketball for 2 hours

2 Dark Chocolate-Covered Peeps: 110 calories
How to burn it off: Walking for 30 minutes at 3 mph

4 Peeps: 128 calories
How to burn it off: Low-impact aerobics for 25 minutes

35 jelly beans: 140 calories
How to burn it off: Raking the lawn for 30 minutes

1 Reese’s Peanut Butter Egg: 180 calories
How to burn it off: Jumping jacks for 20 minutes

10 Cadbury Mini Eggs: 158 calories
How to burn it off: Ballroom dancing for 30 minutes

1 Cadbury Creme Egg: 150 calories
How to burn it off: Golfing while walking and pulling clubs for 30 minutes

If your Easter candy of choice is not listed above you might also try this handy online Easter candy calorie calculator: click here for calculator

Based on the above figures I am guesstimating that when I bite into the gluteus maximus of a 6-oz hollow chocolate bunny I am eating at least 1-oz of chocolate. This translates to about 143 calories. Since I am not much of a chocolate bunny fan, I will probably pass (maybe opting for that extra piece of Easter bread --LOL).

I am also going to suggest that we all take a break from our indulging this holiday and take a walk around the block. Perhaps it will be the start of a new family tradition.

Hop on my friends, hop on!

Start the Presses! (Alternating Overhead Arm Presses*)

It's National Library Week! Let's celebrate by grabbing two books and following the directions below:

1. Stand, holding a book in each hand (click here for our Book Weight Chart) and in alignment with your ears (elbows bent parallel with the floor).

2. Looking straight ahead (neck in neutral position), press the right arm up, while keeping the left arm in place.

3. Engage the abs to keep the rest of the body stable. Make sure not to arch your back as you press the book weights up.
4. Lower the right arm to starting position, press the left arm up overhead.
5. Alternate 10-12 times.
6. Complete 1-3 sets.
7. Be sure to keep the movements slow and controlled.

*If you are familiar with the traditional overhead press (arms lifted upwards at the same time) this variation offers a safer alternative because there is less risk of pinching a nerve in the neck area. Also, by alternating the arms, one arm is holding its position while you press up with the other arm, making the move more difficult. As an added bonus, your abs and back will work harder to keep your body steady during this exercise!

Everything in Moderation!

Happy Friday everyone! Whatever you do this weekend, remember, don't be this guy:

R & R With Rachel (Rants and Raves with Rachel): You're Never Too Old For Recess!

By now there shouldn't be a person left in America who doesn't know the importance of daily exercise. Continuing with this theme, I presented a 10 minute "recess" during a recent workshop for librarians. The exercises used originated from a program called Instant Recess, developed by the now deceased, Dr. Toni Yancey, who was a professor of health services at the University of California. Dr. Yancey was a strict believer in the value of motivating people to move, and the importance of adding even a 10 minute exercise break into the workplace, senior center, schools, and the like. She strongly believed that if breaks were taken with others during the day “once people felt more fit and better about themselves, they were more likely to engage in moderate to vigorous physical activity during their leisure time.” Using easy, fun movements and a child-like imagination, anyone could incorporate Dr. Yancey’s ideas into a 10 minute group break. Here are examples of the exercises we completed:

While playing the song "Life is a Highway" by Rascal Flatts participants pretended they were driving a car. We made left and right turns by moving our bodies, did squats to go under low bridges, jumped up to go over speed bumps, etc. Wrist flexors and shoulder shrugs were done during our pretend red traffic light.

Participants also imagined they were a spy on a secret mission (the music from Mission Impossible was a great accompaniment). We climbed an invisible rope, jumped from a helicopter, twisted our body while looking through binoculars. We even got squats in again --walking low and cat like.

Below are a couple of photos from the event:

The colorful circles on the floor of the photographs are cut up pool noodles. Another activity from Instant Recess (remember it originated in California) was to have a snowball fight, California style. This is a great way to prepare your throwing arm for softball season!

By making exercise an option in the workplace, no one can say they don't have time to fit it into their day. The camaraderie and social interaction with co-workers and friends can also result in stress relief and increased energy. Hopefully, places of employment and other social organizations will be inspired to incorporate these ideas and others similar to them into their typical day. It might just lead to a happier, more productive society.

Meanwhile, play on my friends, play on!

R & R with Rachel (Rants and Raves with Rachel): Forgive Me For Going Off Topic but... "What is Facebook Doing"?!

If you are reading this you know a lot more about Facebook than I do (basically nothing) or you have received this post via email. The Fit Librarian was happy to recently join the Facebook world. However, after a few local followers asked us when we were going to post (directly after we had posted) we became slightly dismayed. Why weren't all our followers seeing our posts?! After much research (good thing I am a librarian), I learned that our posts were not going into everyone's main feed. For some followers, it appears on the left-hand side of the page listed under “Pages” and then "Pages Feed." Prior to my knowing this information, I too had briefly wondered why I was not receiving updates from the very important groups I subscribed to (like Michaels Crafts and New York Mets!). Voila, now I know! They can all be found in that very same place! So, spread the word to others who are not "in the know." They might be missing out on important groups that they follow (like The Fit Librarian, for example)

I also am testing a theory with this post. A speech bubble with information appears when I hover over the words "The Fit Librarian" on our posts to Facebook. It is my hypothesis that when I go to the word "Liked" in this speech bubble and leave a check mark on the "Get Notifications" choice, I will receive updates in my regular feed. I will let you know what happens!

Meanwhile, enjoy what is supposed to be a beautiful weekend....walk on my friends, walk on.

Baseball Season is Upon Us: Let's Work on Strengthening our Wrists

Baseball season has started (yeah!). While we don't know the demographics of all our followers, here in New York either you root for the Mets or the Yankees (Let's Go Mets!). The following wrist strengthening exercises are for anyone who has ever fantasized about being called on to fill in as a pitcher in the major leagues (sorry to Mets pitcher Bobby Parnell, for his injury on opening day), or works at a keyboard for many hours.

Wrist Flexion
1. With forearm resting on the arm of a chair make a fist with palm facing up.
2. Wrist should be in neutral position.

3. Bend your wrist up towards the ceiling.

4. Hold for 3 seconds and slowly return to starting position.
5. Repeat 10 times for 3 sets.
6. Switch arms and repeat steps 1 through 5.

Wrist Extension
1. With forearm resting on the arm of a chair make a fist with palm facing down.
2. Wrist should be in neutral position.

3. Bend your wrist down towards the floor.

4. Hold for 3 seconds and slowly return to starting position.
5. Repeat 10 times for 3 sets.
6. Switch arms and repeat steps 1 through 5.

Dear Fit Librarian Followers,

We thank you for your continuous support.

Good news, we have added an intern, another Rachel (younger and more tech savvy), who is helping to improve our blog! Due to an upgrade, anyone who previously “liked” our page on Facebook needs to “like” us again. This will ensure that you continue to receive our stimulating, thought provoking and inspiring updates. You can do this through our website’s “like” button, located on the column to your right, or by going directly to our Facebook page, The Fit Librarian. We apologize for any confusion this might have caused.

Walk on my friends, walk on!

Amy and Rachel(x2)

Knee Lift Crunch

1. Sitting on a wheel-less chair, place feet flat on the floor with legs hip-width apart.
2. Place hands behind your head with your elbows out to the side.
3. Keep your stomach tight (as if someone was about to punch you).
4. Exhale as you lift your left knee and twist your right elbow down to meet it halfway.

5. Inhale as you come back to starting position.
6. Exhale as you lift your right knee and twist your left elbow down to meet it halfway.

7. Inhale as you come back to starting position.
8. Repeat rapidly for a total of 30 times.

One Arm Row

1. While holding a book in your right hand (see book weight chart from January 25, 2014) place your left knee on a wheel-less chair and bend forward so that your torso is parallel to the floor. Try to keep your back as straight as possible (this might be challenging for some).
2. Your right arm should hang straight down.

3. Bending your elbow, lift the book up until your upper arm is parallel to your body or just beyond horizontal.

4. Hold for 1-2 seconds and then bring back down to starting position.
5. Repeat 10-12 times to complete 1 set.
6. Switch sides.
7. Do 1-3 sets on each side.
8. Try to keep your back straight throughout. Only your arm should move.

Raises - Calves, Not Your Salary!

1. Stand with your feet flat on the floor.

2. Keeping knees soft, not locked, lift your heels up so you are on your toes, hold for a count of 2.

3. Slowly lower your heels back to the floor.
4. Repeat until it hurts (please refer to our disclaimer from our first post).
5. For an added challenge, as our model is demonstrating, select two books (from the book weight chart, January 25, 2014) to hold in each hand. Keep your hands by your side and repeat steps 2-4.

Raises - Legs, Not Your Salary!

1. Sit forward on a wheel-less chair with your left leg bent and your left foot flat on the floor.
2. Extend your right leg, resting your right heel on the floor.

3. Flexing your right foot toward you, raise your leg about 10 to 12 inches above the floor.

4. Hold this position for a count of 2 and then slowly lower your foot back to the floor.
5. Complete 10 to 15 repetitions per leg.
6. Do 1-3 sets.
7. For an added challenge hold a book (refer to the book weight chart, January 25, 2014) on your thigh to increase the difficulty of the movement.

R & R with Rachel (Rants and Raves with Rachel): 10,000 Steps

Hi! From time to time I (Rachel), will be posting an entry written just by me.

We all know the importance of exercise but I keep coming upon statistics that are staggering. Last night I read an article (from: The Training Edge Spring 2014 issue) that said an estimated 86% of full-time American workers sit all day on the job! 86%! That is crazy! With that in mind, today I will be writing about walking 10,000 steps a day.

Suddenly walking 10,000 steps a day seems to be all the rage in the fitness world. To me, it sounds a lot easier then the 30 Day Plank Challenge that I tried last month. I made it to a 3 minute plank (day 23) and then started having elbow pain. Totally not worth it! But walking is something I can do! So, being curious, I looked up just how far 10,000 steps translated to in distance and discovered it is approximately 5 miles. Hmmm, that is far, but I am up for this challenge! To help me along I have downloaded a pedometer app called "Steps" onto my phone. I am not sure if it is the perfect app but it was free (there are many free ones on the market) and so far it seems to be accurate. I hope the weather will cooperate but I also plan on trying to get up and walk more often at work. Instead of calling a co-worker with a question I am going to actually walk over to their office. Won't they be surprised!

For more incentive I joined "Jenna’s fitness challenge: Take 10,000 steps in the right direction." Jenna, being Jenna Wolfe from NBC. Click on this link if you want more information: 30 Days to a Better You: Are you up for Jenna's challenge?

So I leave you today, with this cartoon. Walk on my friends, walk on!

Hip Abductors with Arthur

We never know who is going to come into the library. Today we had a celebrity sighting, and much to our delight he agreed to model for our blog.

1. Stand with your feet slightly wider than hip-width apart.
2. Keeping posture upright, gently touch your desk or a bookshelf with your right hand for balance.
3. Place all of your body weight onto your right leg.
4. Lift your left leg directly out to the side about 12 inches from the ground.*

5. Hold for 1-2 seconds and bring back toward the right leg without actually touching the ground.

6. Repeat 10-12 times to complete 1 set.
7. Switch sides.
8. Do 1-3 sets on each side.


*For an added challenge, as Arthur is showing in the top picture, try not holding on to anything.

Get in Shape at Your Desk

Stuck at your desk all day? We all know that too much sitting is linked to obesity and heart disease. Try fitting in these exercises during your day (on your break of course).

Seated Crunches
Targets: Abdominals

1. Sit up straight in your chair.
2. Grab hold of the armrests.
3. Tighten your abdominal muscles and then bend your body forward.

4. Stay in this position for 5-10 seconds before returning to the start position.
5. Repeat 25-30 times.
6. If your break is not yet over complete 2 sets and then go to the next exercise!

The Desk Pushup*
Targets: Arms and Shoulders

1. Stand up and face your desk.
2. Place your hands, shoulder-width apart.
3. Step back so you’re about three feet away from the desk.
4. Keeping your back and legs in a straight line, lower down until your chest almost touches the desk.

5. Push yourself back up.
6. Repeat 15-20 times completing 2 sets.

*This exercise can also be done while standing at the copy machine!

Farewell to Arms (or Rather Fat Arms)

Single Arm Side Raises
1. Standing with feet hip-width apart hold a book (please refer to our book weight chart entered on our blog on Saturday, January 25, 2014 for the proper weighted book).
2. Hold the book in your left hand with your left palm facing your body, resting at your side.
3. Without leaning back, slowly lift your left arm slightly to the left as shown below(so it is not directly to your side or your front).
4. Hold for a count of two then return to starting position.
5. Repeat 10-12 times to complete 1 set.
6. Switch sides.
7. Do 1-3 sets on each side.

Upright Row
1. Standing with feet hip-width apart hold a book in your left hand in front of your body with your palm facing your thighs (please refer to our book weight chart entered on our blog on Saturday, January 25, 2014 for the proper weighted book).
2. Slowly bend your left arm at the elbow and bring book up to chest level so that your arm is parallel to the floor and level with your shoulder.
3. Slowly bring it down to starting position.
4. Switch book to your right hand and repeat steps 2 and 3.
5. Do 10 on each side for a total of 20 repetitions.
6. 1-3 sets on each side is a good start.

Pain in the Neck - As Promised**

The following are 5 exercises that you should do everyday to help decrease neck strain. All of these exercises should be done sitting or standing with an upright posture.

Shoulder Shrugs
1. Raise your shoulders up toward your ears.
2. Hold for a count of two.
3. Lower your shoulders back down.
4. Repeat 15-20 times.

Ear to Shoulder Tilt
1. Tilt the left ear toward the left shoulder. Your shoulder should remain stationary.
2. Hold for a count of two.
3. Alternate sides, for a total of 15-20 repetitions.

Neck Rotation
1. Keeping your body in an upright forward position. Rotate your head so you are looking over your right shoulder.
2. Hold for a count of two.
3. Alternate sides, for a total of 15-20 repetitions.

Shoulder Blade Pinches
1. Roll the shoulders back.
2. Pinch the shoulder blades together.
3. Hold for a count of two.
4. Repeat 15-20 times.

Isometric Forehead Push*
1. Place the heel of one hand on your forehead.
2. Push your hand against your forehead while trying to keep your head stationary.
3. Hold for a count of two.
4. Repeat 10 times.

*Isometric means a static exercise, or one in which the muscles contract but there is no movement at a joint.

**Our model for this entry isn't really a pain in the neck, she just wanted to have her picture on our blog.

Neck Pain Anyone?

Happy Friday everyone!

Next week we will post some exercises to help reduce neck pain. In the meantime, it is supposed to be 45 degrees in New York this weekend - take a break from your computer and go outside for a walk! But, before you do that you might want to read this article entitled "Is My Computer Causing Neck Pain?" which discusses the proper ergonomic setup for your workstation: click here for the article.

Don't Just Sit There!

An article published by the Washington Post on January 20, 2014 further emphasizes the importance of our blog. Organ damage, neck and shoulder pain, soft bones and circulation issues are only some of the problems associated with sitting too much. Click here to read more about the hazards of a sedentary lifestyle.

Tricep Kick-backs

This exercise will help you get rid of your underarm jiggle.

1. Stand to the side of a wheel-less chair, knees soft, holding a 2-3 pound book in your left hand (please refer to our book weight chart).

2. Position right knee on the chair, bend at the waist, keeping your abs tight, with upper body and left arm parallel to the floor.

3. Your upper left arm is not moving at all, it should remain close to the body.

4. Extend your left forearm straight up.

5. Squeeze your triceps at the top.

6. Bring left arm back to start position and repeat 12 times.

7. Switch sides with your left knee now on the chair and the book in your right hand.

8. Repeat steps 2-6.