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Wednesday, August 20, 2008

fitness for a mom

The foundation of fitness for a mom is her abdominal area. To moms a flat stomach is wonderful; a strong abdominal core is critical. The cool thing is, you can get both at the same time with side planks.

Side planks are great for toning, without enlarging, the obliques on the side of your abdomen. Strong oblique muscles also add powerful stability to your back. Asthetically, side planks can sculpt your stomach in ways crunches or sit-ups just can't do. The nice thing about side planks is they can be done in little time and you don't need any equipment.

Before we get on to how to do them, I just want to add a little incentive...A Mom with Poor Abdominal Strength is an Accident Waiting To Happen Let's face it, as your child grows the physical demand placed on your body increases. You start out holding a 8 lb. newborn in your arms, but that quickly changes into holding a 25 lb. toddler who twists and turns quickly.

You may be required to sweep your toddler up with your right arm while holding another child in the left. You may have to carry a 40 lb. child who is unhappy and doing whatever it takes to squirm from your grasp. If your body is incapable of handling these tough physical demands it will let you know, because back pain and fatigue will start compounding. Is your body prepared to handle the stress being placed on it?

A Side Plank A Day Keeps Back Pain Away Planks, build functionally strong, stabilizing abdominal muscles that allow you to bend, twist and reach with less chance of injury. Beginning an abdominal strengthening program now will prepare you for when your infant becomes a toddler and for those times your toddler becomes antsy and unruly.Planks can not only give you back your pre-pregnancy abs, but they will prepare your body to deal with being a mom of a toddler! So let's get to the exercise itself.

How to Side Plank:

1) Begin by lying on your left side. Bend your left elbow and place the forearm on the floor directly under your shoulder. Your weight should be supported on the forearm and the left hip. Your right arm should be resting along the right side of your body with the hand resting on the right thigh.

2) Rise up so your body weight is resting on your left forearm and the edge of your left foot. Wear shoes that have a good edge on the sole to avoid slippage once you're in place. If you find this to be too difficult, start by placing your weight between your forearm and knee. After a few weeks, you'll be able to move to the more difficult position in which you are supporting your body between your forearm and your foot rather than your knee.

3) Lift your body up as high as you can and contract your abdominal muscles by bringing navel to spine. Attempt to form a straight line from your armpit along the side of your ribs to your hip, and down to your ankle just above your left foot. Hold this position for 5 to 10 seconds to start with. You can increase to 20 seconds over several weeks, but your goal should be to eventually build up to at least 60 seconds for each slow contraction.

4) Slowly lower your body back to the floor, then immediately rise as high as you can and hold it again. Repeat on the right side. Start with two sets of 10 repetitions on each side.

Saturday, August 16, 2008

Alarm System

Alarm System: Window Screens
Alarm System Window Screens- Window screens are the ultimate perimeter device. The windows in your home look as if they have normal screens on them, however the actual screen mesh is an alarm circuit. The frame also has a contact point in it, so the screen can't be cut or removed without violating the system if it is armed. The window can be opened for ventilation and protected at the same time. Now that's a great perimeter device!(INSIDE SCOOP!) Have your screens put on a 24- hour zone. (always on even if the system is off) You will not be able to bypass your always on zones from your keypad. You will need to call in with your password when you remove them for cleaning.Screens are very expensive, (often $125.00 to $200.00 each) for each opening, but you don't have to do every window. You can do one on each side of the house or in the master bedroom only if you like the concept of ventilating the house with fresh air while your system is armed. More importantly think about putting one in your children's rooms if you can afford it. The peace of mind you will get from having your most precious concern protected will be well worth the expense.Some alarm companies will measure your windows and create a brand new screen. More often they will mark your existing screens as to which window they came from and bring them with them to be re-built. This assures a correct fit and saves a step so that you will save time and hopefully money. Screens come in different frame and mesh shades and colors so be sure to review this with your security consultant when you order them.Screens take some time to have built. Alarm companies will often wait for them to be returned to them before scheduling your install. Be advised that the screens may slow your install start time down by a couple of weeks. If your alarm company is willing to install the rest of your system, and return at a later date with your screens I would do just that. Could you imagine how hard you would be on yourself if you were burglarized while you were waiting for your screens to be built and an alarm to be installed?(INSIDE SCOOP!) Hold back a substantial portion of your screen money until the screens are installed. No matter how noble your alarm company's practices are, nothing seems to put a spring in a for profit company's step, like money.When I think of protecting your window with a screen in the same room that is protected by a glass break detector, while a motion detector looks on at the whole thing, I think of an elderly gentleman who wears a belt along with his suspenders. It is not a bad idea to overlap your security layers, but you still want to be aware of where to draw the line. A cunning salesperson can run the register up in a New York minute if you're not on the studious prowl for redundancies.By Matthew Francis