We all want time and money saving tips to update any room in our home. We see so many ideas in magazines and on TV, which can be frustrating since they can cost so much. So let’s just tackle the kitchen today with a few simple tips to change things up.
In our efforts to tone-up, lose body fat, eat healthier, and build strength; we sometimes forget about the importance of stretching as part of our daily healthy lifestyle activities. Consistent stretching helps to keep our muscles pliable, improve daily activity and sport performances, and it helps to prevent injuries in the long-run.
It's always a good idea to warm the muscles up for about 10 minutes before starting your stretch routine, and then a good 15 minute daily stretch routine should do the trick for most people.
It's important to remember not to bounce or force your stretches. A slow pace process is recommended, holding each stretch for about 20 seconds. (if you are over the age of 65, a 40 second hold is better.)
Here's a few home-based, simple stretches you can incorporate into your daily healthy lifestyle routine:
1. Stand with your feet shoulder width apart.
2. Raise your right arm up to shoulder height, and move it across the front of your body.
3. With your left arm, pull the right arm in as close to your chest as possible, and hold it for 20 seconds. You should feel the stretch across the back of your shoulder. Repeat this two times, then switch to the left side.
1. With your feet shoulder width apart, raise your right arm straight up over your head.
2. Bend your elbow so that your right hand is positioned close to your left shoulder.
3. Use your left hand to press back on your right elbow.. You will feel a stretch in the back of your arm (tricep) and upper shoulder.
4. Hold for 20 seconds, and repeat two times on each side.
1. Lie down with the small of your back against the floor.
2. Bend your left knee to 90 degrees to stabilize your hips.
3. Slowly raise your right leg off the ground with the knee as straight as possible. Your right hip should not rise off the floor, and the motion should come only from your hip.
4. As your foot approaches vertical, you will feel a stretch in the back of your leg (hamstrings).
5. Hold your leg in this raised position for 20 seconds.
6. After 20 seconds, relax your knee, and then repeat two more times before switching to the left leg.
1. Stand with feet together and hips straight.
2. Bend your right knee back, and hold the front of your right foot in your right hand.
3. Keeping your knees even (do not let your right knee swing forward), bend your right knee back. You will feel a stretch in the front of your leg (quads) from above your hip to your knee. Do not allow your posture to bow forward, but keep standing straight up.
4. Hold the stretch for 20 seconds, and then relax. Repeat this two times, and then switch to the left quad.
1. Stand with your feet shoulder length apart and your hands against a chair or a wall.
2. Keep your heels on the floor and your knees straight while leaning forward into the chair or wall. You will feel this stretch down the back of your legs under your knees (calves).
3. Hold for 20 seconds. Repeat two times then switch to the other leg.
*** If you'd like a 30 minute facilitated stretch session by me to focus on your tight, over-active and/or knotted muscles, I have single session and packages available. In no time, you'll feel less pain, have a better range of motion, and thwart off any potential future injuries.
Jack Witt, MS, CPT
Fitness and Health Coach
"Get Fit with Witt"
Individuals / Groups / Corporate
310.562.5629 Cell / 818.760.3891 Main
* New exercise & diet books "Tight, Tone, and Trim" and "Cut, Cool, and Confident"
These days we are navigating so many worlds in dating. There’s the virtual world, the tech world, the Facebook world and the real world. With so much emphasis on technology, people get so caught up in making a grand appearance. Too bad it doesn’t always match who they are in the real world.
Are we enjoying the summer sun and trendy hot spots? Good! Now share some of the fun with your pets! Sure, the beach is awesome, as always. But any pet who’s any pet is going to be seen at the hottest events this summer. Not in the know? That’s okay, that’s why I’m here. Check out the list below for great events and mark your calendars!
While doing some light reading to keep up with the fast moving fashion world I came across an interesting article from WWD Online (Women’s Wear Daily). Paris Couture week has inspired some fashion risk takers to take it to the streets, so I thought I’d shared with you all what people are wearing and of course keeping the streets of Paris very interesting this week.
Have you developed a fatty area between your pectorals (chest) and your biceps/front deltoid (upper arm) area that resembles a fat & chubby butt crack? oops, well then; you may have "Rump Lumps".
1. Fresh towels. Adding a new set of towels will certainly update and make your bathroom feel new and fun. You don’t need a whole new set of towels, I talking about adding some on the towel rack for display, or just a few hand towels to dress up the counter or bar.
Independence Day is upon us! The most patriotic celebration of the year is this week, and Americans nationwide prepare to decorate their yards, stay cool in the heat, barbeque up a feast and shoot off some fireworks. The 4th of July is the day each year that allows us to let loose while we celebrate this great holiday; however, we are not the only ones getting loose! Each 4th of July, shelters see an influx of stray animals as a result of pets running away when they hear the loud fireworks.
Summer is just about here and if you are going to be strapless and/or wearing tank tops, it's important that your upper back looks defined, chiseled, and toned. The last thing you need is your upper back looking like there's a hiney attached to it!
As summer continues, kids are out of school, and some are finishing semesters this month we find ourselves contemplating whether to take a sun filled vacation or perhaps get a summer job? For those unfortunate skipping summer vacation this year ( college students) I have some fun looks that will probably get you an ice breaker conversation about your rocking blazer or slacks… or maybe you’ll impress them so much with your outfit you’ll be hired just because they want your amazing tips on how to look good in slacks! Well let me tell you what this blog post is about…what to wear to a summer job interview and still look fashionable. Colors, skirts, prints, and a great website at the end to help you get started with that job hunt and since I am fashionista I got a great website packed with open positions in the fashion industry. ENJOY!
In this final chapter on moldings, let’s talk about base, door and window moldings. Many times here in Southern California our homes tend to be void of these architectural details. The average home might have the customary quarter round base molding from the builder, which is pretty basic, and nothing around the windows. This is a basic detail you might find in a custom or even high-end home. But these details are relatively easy to add for some creative interest.
As with the last article regarding the crown molding, you must first determine the best scale for your space. If you have average height ceilings, you don’t want to add too much. A base molding up to about 5” should give you enough flair and detail. This will still allow you to create a custom look with regard to the style and design. Pairing that with the scale from last weeks crown measurement will allow you to create that custom, updated feel.
If your design plan allows for it, window molding adds just as much detail as base and crown moldings. These, too, come in a variety of styles to compliment any home. The average width is about 3-4” wide. You can install with mitered corners or add a medallion in each corner for an even greater style.
Continued up from the base molding is the framing around the door. Since they usually run together, lets not ignore this detail. It is also directly connected in style with the window molding. The same rules apply here as well regarding the scale and installation as with windows. Just remember, all of these pieces can be found in any big box store as well as any specialty molding supplier.
As a nation, we’ve come to our senses about the harmful effects of processed food. Knowledge of the benefits of real food has grown exponentially. But just because we are eating more raw and organic food, does that mean our pets should be eating it just as much? How can we be sure our pets get all their nutrition without all the added benefits in one product?
The answer is simple and it relates directly to the answer we give ourselves: we lived just fine (or better) before processed foods, and we can live without them now. The biggest risk in processed food for our pets is that we can’t be sure what has been added to them such as chemicals, preservatives, fertilizers, hormones and pesticides. We have no idea how the food we feed our pets could be harming them. The only way to control that is to feed them organic food. Diet and lowered health risks are some of the reasons we’ve switched to organic, the same should go for your four-legged loved ones. After all, shouldn’t we all care about our pets’ health the same way we care for our own?
If you’re still on the fence about the decision, consider the following facts about processed pet food. If you’re like the way I was, you buy canned, pre-cooked, wet dog food because you think it tastes the best and want to spoil your pet. However, as we know, cooking food typically eliminates the nutrients in food, so the vegetables included in that canned pet food is significantly less nutritious to start.
Think of it this way, when we “juice”, “cleanse”, or go through a “vegan challenge”, what happens? We see dramatic results in our health, weight, and overall well-being. All of this happens because we only put organic, whole foods into our bodies. Doing so cleans out our systems and heals many health problems, as well as enables us to think more clearly and have more energy. A lot of the pet food in commercial retailers claims to do the same thing
Think of it this way, when we “juice”, “cleanse”, or go through a “vegan challenge”, what happens? We see dramatic results in our health, weight, and overall well-being. All of this happens because we only put organic, whole foods into our bodies. Doing so cleans out our systems and heals many health problems, as well as enables us to think more clearly and have more energy. A lot of the pet food in commercial retailers claims to do the same thing, and because we do want the best for our pets, and we have good intentions, we buy them.
Here’s a new challenge that will improve your pet’s health and quality of life: incorporate organic foods into their meals. Use raw vegetables (for the most nutrients), and organic meats. You don’t have to make the switch abruptly, or make the switch completely, just add whole and organic food to their regular diet and it will make a difference. Try it! You have nothing to lose, and your pet has everything to gain!
To follow up the last blog about wainscoting, lets investigate crown moldings. When adding any trim to a room you must always take the scale into consideration. If you have a large room with high ceilings you can use larger pieces and even stack the pieces to create a very custom and highly dramatic result. Make sure the molding fits the style of the space and home. Also know when and where not to use moldings.
We're all busy right? We all have to work longer and harder at our jobs to succeed. We all have family issues to deal with on top of that. We all try to stay relevant on social media like Facebook and Twitter and Instragram, and that eats up our precious time.
Thought Public Libraries Were For Reading Only? Ralph Lauren Stages His Fall Kids’ Line at The New York Library.
It’s that time of year when the days are longer and hotter, the night feels sexier and more people are out and about. Ahhhhh, the sweet smell of summertime when the possibility of romance pulsates with promise. The business of matchmaking is on fire right now. Summer is a wonderful opportunity for singles to shift their perspective and approach in their dating life and tilt the odds in their favor of meeting someone special. Here are a few tips to do just that:
The American Society for the Prevention of Cruelty to Animals is here in Los Angeles, and we welcome them with open arms! This week the ASPCA launched a $25 million animal rescue campaign in an ambitious effort to save thousands of stray animals and pets from shelters that euthanize.
Many times we are in a space that is void of any type of character or architectural flair. Oftentimes, it may seem to be a costly endeavor to add such details. One way to add interest is to use architectural moldings or in this case; wainscoting. This is a relatively easy and cost effective way to add flair and/or interest to any room. It can be as simple as adding trim molding and then paint the middle section or to add additional panels as well.
In today's health and fitness world of online groupon deals, smartphone apps, trendy fitness products, and danger and adventure filled marathons and run-walks, there's so much to choose from to get in shape and stay active. That's a great thing. However, it might be a time to step back and determine ultimately what your ideal fitness and wellness environment should be to keep you motivated long-term and reaching your goals and staying fit for life.
Want to know what to try on when shopping for Summer 2014 swimwear? Keep in mind the small details that can help you choose whether to go with an exotic look with print fabrics and tassels or maybe you’re trying to go with a summer goddess look with braided details and neutral solid colors.
If you live in Los Angeles, then you’ve likely seen the many stray or feral cats that roam the streets. Newborn kittens are so adorable and always in high demand, so unfortunately, other (usually older) cats in greater need of care are often left unattended. It’s heartbreaking to see, but there are ways to solve this problem and save many of their lives.
Peru, an extraordinarily diverse country, is home to part of the Andes mountains, a beautiful arid coast, and a large part of the Amazon rainforest. With all of this diversity, it’s no wonder people want to visit here. In addition, Peru is home to Machu Picchu, one South America’s oldest ancient civilizations, and, and iconic location for foreigners to see.
Greetings from Mars!
What Planet Venus Should Know
The most interesting part of our business is hearing about the different perceptions men and women have about one another. We are wired so differently! Here are ten candid comments from some of our male clients about what they wish single women knew.
Over the past few years, lighting has become a key element in design. Its not just used as a utility piece, but has become beautiful centerpieces and jewels for a room. You might need to decide how much or how little the chandelier will shine. Will it determine the style of the room or blend in? Since this is somewhat of a permanent piece, I would try to blend with the style of the house.
Here’s the low down on just a few trends that you will see this summer. The nighties are still very strong influence on what our fashion has come to this season like slip on dresses, flannel, etc. Yes! You can keep all of your favorite outfits.
Go beyond the cosmetic benefits of exercising and eating right. About two weeks into an exercise and diet program, start to write down and record other benefits you may be realizing such as, “feel more flexible,” or, “more energy and endurance at work,” or even, “sleeping better now.” After adopting a healthier lifestyle, the benefits to you will be numerous, each one building on a previous benefit until pretty soon it’s a snowball effect of good things.
We all felt it. This year’s St. Patrick’s Day is the day all of Los Angeles woke up at the same time, including pets! Most of us were still in bed and simply opened our eyes with a blank stare, processing what was happening while holding our breaths. That’s not exactly the same reaction our pets had!
Many people set a goal in the spring to clean out the house, garage, basement, closets, etc. Some set super high goals and expectations and often fail. They make the attempt to clean out a room or two, get discouraged and stop. They haven’t made a plan or realistic goal for themselves. Remember, it’s a process. Rome wasn’t built in a day and neither was the clutter.
One of the main reasons that we decided to go into the dating / matchmaking field was that we wanted to help singles be better prepared for dating. Emotionally prepared, conversationally prepared and behaviorally prepared. People rarely considered what kind of impression they wanted to make or how they wanted to lead. Have you thought about things you want your date to know about you…….or not know about you right away?
Recently my friend Cherie Higgins asked me about a clothing product she saw for sale infused with green coffee and brown algae to "rev up the body’s fat metabolism while creating a slimmer appearance". ( And apparently the active ingredients withstand up to 20 machine washings.)
SHOWROOMS OPEN TO THE PUBLIC ON THE LAST FRIDAY OF THE MONTH
Get over to Downtown LA’s Fashion District for some end of the month shopping! On the last Friday of the month, score incredible deals in HUNDREDS of showrooms at the CMC filled with LA's best collections for men, women, children, gift & home at below-retail prices.