How to Get a Better Body Right Now
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Remember when your mom told you to stand up straight and stop slouching? Well, she was absolutely right. Unfortunately over time, if you’re not paying attention, you can begin to develop bad postural habits. Some of the worst culprits are sitting hunched over a computer, staring down at your Smartphone or just forgetting to sit straight up while sitting down.
As a personal trainer I’ve trained people of all shapes, sizes, ages and physical abilities, and I can tell you the fastest way to look in shape immediately is by improving your posture. It can take you from having a 24-inch waistline to having a 22-inch waistline, make you appear taller and make your clothes fit better.
Here are a few simple adjustments to your posture that will make you look more fit immediately.
Step one: Check your posture:
Stand in front of a long mirror to see where your posture is right now. Where are your shoulders? Are you arching your back? Are your abs engaged or relaxed?
Now, make the following adjustments:
- Position feet so that they are parallel and symmetrical
- Keep your knees unlocked so that you’re not pushing your hips forward which pushes your butt back (and yes, it makes it look bigger)
- Tuck in your lower abs (think of trying to fit in to some tight jeans)
- Place your hands to the side of the body
- Pull your shoulders back and down
So, how do you look? Compare this posture to the posture you had before. Initially this may feel very weird and unnatural, but with practice and awareness you'll get used to it and be surprised what a big difference it makes in your appearance. Not to mention the health benefits to your back, neck, spine, hips and knees.
Now here are three simple exercises that can help you improve your posture.
Thin Tummies: Stand with your back against the wall with your feet 2-3 inches away from the wall, Keep your knees soft and both hands to the side of your body. Tightly pull your belly button towards your spine and hold it for a count of 10. Count out loud so that you don’t hold your breath. Repeat 10 times. In less than two minutes you can strengthen your core and become more aware of tucking your abs in—a critical part of better posture.
Standing Flutters: Stand facing a mirror with your feet parallel and symmetrical, with both knees unlocked. Keep your hands to the side of your body, and your abs tucked in. Now, bring your shoulders back and squeeze your shoulder blades together. When you feel your back engaged hold this for a count of 5. Repeat this motion 10 times holding each one for a count of 5. In less than a minute this exercise will help you become more aware of your back muscles that are responsible for keeping your shoulders back and your spine straight.
Sit & Squeeze: Sit on a chair with both feet flat on the floor shoulder width apart, place both hands on your lap and keep your back straight without leaning back. Tuck your abs in first, then squeeze your glutes together as tight as you can, then bring your shoulders back. Now hold all three for a count of 5. Slowly relax then repeat 10 times. Remember, abs tucked, squeeze cheeks, shoulders back. Just one minute can improve and strengthen every part of your body responsible for better posture.
Now, by no means am I suggesting these quick fixes replace a real exercise regimen, but in less than five minutes you can not only look much better, but you can also make your mom proud.
Abelardo Larancuent is a local personal trainer and fitness expert and is currently working on a book. Questions? email: abcfitnesstrg@gmail.com
Best of Westchester Wednesday Night
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The Best of Westchester 2011 party will be held at Glen Island Harbour Club on Wednesday night July 20th. More than 3,000 people are expected to attend to taste specialties from local restaurants, sip local wines and beers, indulge in beauty treatments and find out about Westchester’s shops, boutiques and services. There will be live music, entertainment and views of Long Island Sound. If available, tickets can be purchased at the door at 7:30 pm for $100.
Scarsdale10583 is a social media partner of the social media tent at the event and you are invited to stop by. Here’s the schedule:
6-7pm: Virtual Q & A with Westchester Magazine Bloggers as well as a Meet and Greet with Bloggers
7-8pm: Meet the Publisher- Meet and Greet with Publisher Ralph Martinelli
8-9pm: Meet Miss Westchester 2011, Christina DeLeon
Want to join Westchester Magazine's Best of Westchester social media competition? Use the hashtag #BOW11 and share your Facebook posts and tweets with the magazine for a chance for your, ahem, in the words of Andy Warhol, “15 minutes of fame.”
Meet and greet some of Westchester Counties Top Bloggers, Social Media Influencers and Tweeters, expand your social media networks and maybe even add a few new Google + contacts while you’re there!
Free Drug Discount Card Available to Scarsdale Residents
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Good news for Scarsdale residents: The Scarsdale Chamber of Commerce is pleased to announce the Scarsdale Chmber Rx card, a new free prescription assistance drug card program. Not only can the Scarsdale Chamber Rx card offer uninsured and underinsured residents up to 75% off their prescription drugs (including those for pets), it can also give discounts of up to 50% on prescription eyeglasses, teeth whitening, diabetic supplies, Lasik surgery, and hearing aids. The card can also be used by people who have health insurance coverage with no prescription benefits, a common occurrence in many health savings accounts (HSA) and high-deductible health plans. The discount does not apply to your co-pays but can be used for non-covered drugs.
What's more, the Scarsdale Chamber Rx Card has no restrictions to membership, no income or age limitations, and there's no application or paperwork. It is offered through United Networks of America (UNA), one of the largest providers of value-added managed care products and services in the United States with more than 240,000 participating providers serving more than 72.4 million members with 56,000 national and regional pharmacies in place.
Anyone interested in obtaining a card and/or searching drug pricing and participating pharmacies can visit the Scarsdale Chamber of Commerce website at: http://www.scarsdalechamber.org/Drug-Benefit-Program. Or stop by Houlihan Lawrence at 32 Popham Road and ask the receptionist for your own free card.
In other news, the Scarsdale Sidewalk Sale is scheduled for Thursday July 28, Friday July 29 and Saturday July 30th. On Saturday, there will be entertainment for the whole family in Chase Park. Mark your calendars now.
And Scarsdale Chamber of Commerce Member, La Dentelliere has moved their Bedding and Bath store to its new location at 30 East Parkway, next to the La Dentelliere Gift and Home Accessories store. They are open now and will have a Bastille Day Promotion for Yves Delorme from July 14th through July 23rd. There will be a 20% discount off all Yves Delorme bedding, towels and furniture including beds, nightstands and benches. Tell them you read about it on Scarsdale10583!
Painters En Plein Aire in Scarsdale
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With plenty of sunshine and many unwelcome geese, the Scarsdale Adult School's En Plein Aire watercolor class commenced at the Audrey Hochberg Pond between Scarsdale High School and the Scarsdale Public Library on Monday July 11. Hope Friedland's class drew artists from all over the area to enjoy beautiful weather and a favorite activity. Participants included Scarsdale resident Barbara Schwartz, who is taking her second Hope Friedland class; Naomi Shriber, another SAS art teacher and Hartsdale resident; Fred Raphael of Scarsdale who is enjoying his third Friedland class; newcomers Sheri Robinson of New Rochelle and Ellen Klausner. Gail McCarthy of Yonkers, who is taking her second Hope Friedland class notes, “I’m loving it!”
Friedland will also teach an extended ten week Painting with Watercolors class this fall for the adult school. For more information, visit www.ScarsdaleAdultSchool.org or for questions, call 723-2325.
Photos courtesy of Mary Blum
Fireworks and Fun at the Scarsdale Pool
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The Scarsdale Parks, Recreation and Conservation Department is proud to present the Annual Fireworks Spectacular. The fireworks show will be held on Friday, July 1st at the Scarsdale Pool complex at 9:15 pm. Non-pool members may begin entering the Pool Complex at 5:00 pm. There will be a $2.00 entrance fee for all individuals who enter the Pool Complex after 5:00 PM.
July 4th is Carnival Day for Scarsdale Pool Members from 11:00 am to 4:00 pm at the Pool Complex. Enjoy a fun-filled day of swimming and picnicking! Pool festivities include aquatic activities, jumping castles, and visits from special guests such as Elmo.
