Wake-up exercise workout

first_img Tweet Share Gentle exercise to kick-start your dayWhile exercise studies have shown that vigorous exercise in the morning can compromise the immune system, gentle activity helps to wake up the brain and body, mobilizing joints, activating the postural muscles and raising body temperature and heart rate. Here’s the realbuzz.com guide on how to successfully, and safely, exercise in the morning.This exercise workout sequence will take you just a few minutes – perform it on waking to start your day feeling energized.1. Before you even get out of bed, take a few deep breaths and have a stretch, right from the tips of the fingers to the toes.2. Now draw your knees into your chest and hug them. Drop your knees down to the left-hand side, taking your head over to the right; take a breath here, and as you exhale, bring the knees back through center and drop them to the right, taking the head to the left.3. Swing your legs off the bed and with feet hip distance apart and flat on the floor, drape your torso over your thighs, allowing arms to drop to the floor. Hang here for a moment then grasp your lower legs with your hands and pull up, so that you are rounding your back, and stretching through the shoulders. Release and roll back up to an upright position. Now link your hands together behind your back and straighten them, feeling a stretch across the chest and front of the shoulders. Hold for a moment and then release.4. Next, stand up and with feet below hips, begin to swing your arms around your body (left arm goes behind left hip while right arm crosses over the body, then reverse), allowing the torso and hips to rotate from side-to-side but keeping the tummy engaged. Let the head follow the movement, and keep it relaxed and rhythmical. Count to 30 while you do this.5. Now link your hands together and lift them overhead, with palms facing down. Keeping your tummy engaged and hips centred, drop your torso to the side, take a breath and then as you exhale, come back through center and drop to the other side.6. Next, grab your pillow and place it between your thighs, just above the knees. With weight evenly dispersed between heel and forefoot, bend the legs into a half-squat, squeezing the cushion and pressing the buttocks together. Pause for a couple of seconds, then stand up, rising up on to the balls of the feet, before lowering into the next repetition. Do this 10 times, squeezing the cushion throughout – you may feel a bit silly but this great exercise to wake up the large muscles in the legs and buttocks.7. Still standing tall, let your knees slightly bend and drop your arms by your sides. Take a breath and as you exhale, draw the chin to the chest and begin to roll forwards through the neck vertebrae, the upper back, the mid back and finally the lower back, until your head and arms are hanging down by your feet. Pause to take a breath and as you exhale, ‘rebuild’ the spine by rolling back up to a standing position. Imagine the spine is like a wheel turning. Do this three times, but on the last one, when you roll down, go all the way to the floor, bending the knees and taking your hands to the floor.8. Walk your hands out until you are lying flat on the floor, face down. You can rest your forehead on your hands. Keeping your hipbones pressing down into the floor, bring each foot alternately into the bottom and out straight again. Do this rhythmically, counting to 30.9. Next, push yourself back onto your hands and knees, so that you are on all fours, hands under shoulders, knees under hips. Gently pull in the tummy and round the back up, allowing the head to drop. Pause, then arch the back – lengthening it out as much as you can – and lifting the head. Repeat this three times and then rock back to your feet and keeping knees slightly bent, roll back up to standing.10. Give your shoulders a roll, shake out your arms and legs and go jump in the shower! Although you can’t really class this as a full-on workout, it’s a great way to start the day and prepare your body. So instead of taking a few minutes for that extra cup of coffee to give you the boost – energize with a bit of exercise! Try it tomorrow and see if it makes a difference to you and your day.Real Buzz Share Sharecenter_img Sharing is caring! HealthLifestyle Wake-up exercise workout by: – October 9, 2012 27 Views   no discussionslast_img read more

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Kay captures national IMCA Late Model championship

first_imgVINTON, Iowa (Aug. 30) – Winning a track championship was the goal Justin Kay set for himself at the start of the 2013 season.He accomplished that and much more. Kay won a division-best 16 weekly features, as well as titles at Davenport Speedway and Jack­son County Speedway on the way to his career first national IMCA Late Model crown.“The national championship was always on our mind but our main goal this year was to get a track championship,” said Kay, who celebrated his 25th birthday just four days after the season ended. “We knew if we could do that at Davenport we’d be doing good in national points.” Kay earns a $5,500 share of the $21,300 point fund that will be paid to top 20 finishers in the final divi­sional point standings, which become official on Sept. 23.Runner-up for a third consecutive year, 1997 and 2002 national king Todd Cooney won a dozen times and earned track titles at the Iowa State Fairgrounds Speedway, Southern Iowa Speedway and Stuart Speedway. Completing the top five in points were Tyler Bruening, Ryan Griffith and Nick Marolf. Kay won a single feature in finishing 14th in the national Late Model points race last season. “Everything has just seemed to be rolling our way this year,” he said, sharing the credit with his crew. “I was not expecting to go from a year like last year to a year like this one.”His 30 weekly starts this season produced seven wins at Jackson County, six – including five straight – at Davenport, two at Dubuque Speedway and another at Benton County Speedway.Kay is also a three-time winner in the Deery Brothers Summer Series and second in the point stand­ings with five events left on the 2013 tour schedule.National rookie of the year Randy Foote won one feature. He finished with 707 points, good for 21st nationally.Also winning track championships were Bruening at Independence Motor Speedway; Griffith at Hamilton County Speedway; Barry Sorenson at Shelby County Speedway; Todd Malmstrom at Quad City Speedway; Joel Callahan at Dubuque and at Farley Speedway; Andy Eckrich at West Liberty Raceway; Jason Hahne at Crawford County Speedway; and Dean Wagner at Benton County.Bonus points are determined by average car counts at each track scheduling at least eight events and are then pro-rated when seven or fewer races are held. Bonuses are given for a maxi­mum of one Late Model track championship and the highest average is used when drivers win more than one local track crown. Kay received the maximum of 20 bonus points for his Davenport crown; Callahan got 19 for his Farley title and Cooney got 11 for his State Fairgrounds prize. He now owns a division career-best 23 track championships. Cooney also won his third straight and seventh career Allstar Performance Iowa state crown while Todd Malmstrom became a first-time champion in Illinois.The regular weekly season for IMCA Late Models ran from April 26 through Aug. 25. Point fund checks will be presented during the national awards banquet in Lincoln, Neb., in November. Top 20 IMCA Late Model national point standings – 1. Justin Kay, Wheatland, Iowa, 815; 2. Todd Cooney, Des Moines, Iowa, 802; 3. Tyler Bruening, Decorah, Iowa, 798; 4. Ryan Griffith, Webster City, Iowa, 772; 5. Nick Marolf, Moscow, Iowa, 766; 6. Darrel DeFrance, Marshalltown, Iowa, 762; 7. Joel Callahan, Dubuque, Iowa, 757; 8. Nate Beusel­ing, Silvis, Ill., 754; 9. Todd Malm­strom, Silvis, Ill., 749; 10. Rob Toland, Colona, Ill., 745; 11. Mike Zemo Jr., Davenport, Iowa, 743; 12. Allen Zeitner, Bellevue, Neb., 741; 13. Andy Eckrich, Oxford, Iowa, 735; 14. Jeff Aikey, Cedar Falls, Iowa, 732; 15. Luke Goedert, Guttenberg, Iowa, 727; 16. Curt Schroeder, Ames, Iowa, 725; 17. Spencer Diercks, Davenport, Iowa, 720; 18. Chad Cooney, Des Moines, Iowa, 719; 19. Matt Ryan, Davenport, Iowa, 718; 20. Jason Hahne, Webster City, Iowa, 715;last_img read more

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Bale fee was not enough – Sherwood

first_imgTottenham got a world-record fee for Gareth Bale but head coach Tim Sherwood cannot help feeling they were short-changed. After a marvellous few years at White Hart Lane, the 24-year-old last summer swapped north London for Real Madrid in a record-breaking 100million euros (£85.3million) deal. The gargantuan fee raised more than a few eyebrows but Bale has not wilted under the pressure brought by the price tag. Press Association The winger has shone in his debut campaign in Spain and so far netted 20 goals, the latest being Wednesday’s outstanding solo strike that secured Madrid the Copa del Rey crown at the expense of Barcelona. The strength, speed and composure shown by Bale in scoring left onwatchers open-mouthed and reinforced Spurs head coach Sherwood’s belief that Tottenham should have got more money for him. “His fee looks cheap now,” Sherwood said. “If he is going to deliver them the European Cup – which it looks like he might – then that looks good business [for Madrid]. “To have Cristiano Ronaldo and Bale – he’s a freak of nature what you see there. “When he was running on the track he’d run past three old ladies eating a hamburger and come back on the pitch, and still be fastest to the ball. “Look at his goal, he was playing against Barcelona, he’s had a great season.” Sherwood sent Bale a text message after Madrid’s win saying ‘Well done mate, keep it going’, but laughed as he revealed he did not get one back. It is no surprise given the number of well-wishers, which included the world’s best player present and past, Cristiano Ronaldo and Zinedine Zidane, at the end of a game that left those connected with Spurs wondering what could have been. This season has been a tumultuous one at White Hart Lane and Champions League qualification is now almost certainly beyond them. “Give me Gareth Bale and I think we might have been realistic challengers for the top four this season,” Sherwood said. “You saw what Gareth did – eight winning goals last season out of 21 goals and nine assists. If you put them on to our season it would have a different complexion. “Speculation was rife at the time – nearly as long as the speculation surrounding me. “He certainly dealt with it and I think to be fair, he wanted to go. Once a player wants to go, it is very difficult to keep him. Unless you are Liverpool of course.” last_img read more

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