We know that overall health involves nurishing our bodies with organic food, and using eco-friendly body and cleaning products.  Staying physically active is also very important for overall health. 

Regardless of the type of workout and intensity level, a proper warm-up is essential.  The warm-up phase should include gentle aerobic activity and stretching.

A quality warm-up begins with five to 10 minutes of light to moderate aerobic activity to gradually increase heart rate.  This results in an increase in body temperature preparing the muscles for stretching.  The aerobic portion could be as simple as marching in place or walking.  Once body temperature is increased, it's time to perform a few quick stretches.  To combat next-day soreness and prevent injury it is very important to stretch three key areas; the low back, hamstrings, and shoulder musculature.

Low Back

To stretch the low back, begin by sitting in a chair.  Hold underneath one knee and pull it in toward your chest.  Switch sides.  Complete this stretch by pulling both knees together in toward your chest.

Hamstrings

To stretch the hamstrings, place one foot on the ground in front of your chair then straighten the opposite leg with your heel on the floor.  Place your hands on your lap for suport and gently lean forward.  Keep that leg straight!  Switch legs.

Shoulder

To stretch the back of the shoulder, begin by placing the right arm across the body.  Bring the left hand underneath and gently pull arm across the body making sure to keep the shoulders square to the front.

Warm-up General Guidelines

• Effective stretching results in gentle discomfort, not pain
• Hold stretches for 20 seconds during the warm-up phase
• Avoid bouncing
• Do not hold your breath
• Maintain proper posture (naval in, shoulders and chin back)

Now you are ready for a great workout!  Remember to drink plenty of water before, during, and after physical activity.

Learn more about Stacy Walters, RKT at www.fittogarden.com

A truly unique concept of communication; convey a message inside a recycled card that will grow wildflowers.  Now that's what I call recycling!  The Green Field Paper Company is an organization after my own heart.

Grow-A-Note

These greeting cards are actually embedded with wildflower seeds.  Easy planting instructions are included on the back of each card, as well as the seed content.  Each 100% recycled, soy ink, handmade card will recylce naturally into the soil as the seedlings grow.

Simply plant the card in an area that receives partial sunlight.  Thoroughly moisten and plant in fine soil 1/4 inch deep.  Keep moist until seeds germinate, tend to them with love and watch them grow!

Business Cards

Considering the modern communication options, I have moved away from business cards over the last few years.  Even business cards made from recycled paper seem wasteful.  I started synching my phone with others on the spot, but then I would get home and completely forget about it.  I have to admit I mourned the loss of the physical takeaway networking advantage.

I was delighted to discover that the Green Field Paper Company also makes seed embedded plantable business cards.  I am anxiously awaiting my order and can't wait to share the gift of wildflowers with everyone I meet.

Cheers!

P.S.  Be sure to check out the fab invitations and 100% recycled gift wrap, too!

Learn more about Stacy Walters, RKT at www.fittogarden.com

I have to admit, I'm one of those annoying people who jumps up in the morning in a good mood.  I've been told that I should find a way to bottle and distribute that energy.  Well, the secret is that I'm fired up in the morning because I can hear my coffee brewing downstairs, and I simply can't wait to crank up the tunes, jump in shower, and get my eco-friendly day started!

When I step into the bathroom I'm inspired by the green spa-like surroundings.  The bathroom has been renovated with a reclaimed wood "live edge" counter top and vanity, and slate tile.  We used non toxic paint, a recycled mirror from a local vintage sale, a bath mat made from recycled wine bottle corks, an eco-friendly shower curtain, and organic towels.

We installed an Aquasana shower filter.  I absolutely adore this product and immediately noticed healthier hair and skin. 

Sink faucet aerators were also added, I highly recommend this easy and inexpensive step toward water conservation.

It just feels good inside and out to use organic products and support enviromentally responsible companies.  For example, Preserve recycles #5 plastics to manufacture their products.  I even found a recycling bin at my local Whole Foods Market.  Yogurt cups are recycled to create my razor and toothbrush, fabulous!

Here's to your green awakening!

Learn more about Stacy Walters, RKT at www.fittogarden.com

Interested in growing your own salad but have no time, no space, no experience, 

no money, and no chemicals? 

NO PROBLEM!

 1.  EarthBox-a MUST try!

Maintenance-free, award-winning, high-tech growing system that controls soil conditions, eliminates guesswork and more than doubles the yield of a conventional garden-with less organic fertilizer, less water, and virtually no effort.

• Water tube & reservoir (this is a life saver, literally!)
• Organic potting mix
• Organic fertilizer
• Dolomite 

Visit EarthBox for a list of easy instructions and detailed instructional videos.

2.  Square Foot Gardening-a FUN project!  This method was developed by Mel Bartholomew and involves building a 4x4 box and filling it with organic mix resulting in ultimate yield.

• Gather the materials and build the box.  (Or purchase your box here.)

• Dress up your square foot garden, choose your plants, and enjoy!

Learn more about Stacy Walters, RKT at www.fittogarden.com

 

Before you commit to a workout plan at your local Health Club that is dependent on massive electricity usage, consider these greener alternatives. 

Enjoy the Great Outdoors

Connecting with nature can improve emotional and mental wellbeing, not to mention provide a gorgeous backdrop for an amazing workout. 

Unplug Indoors

If outdoor exercise is not an option, create a green workout you can perform at home or while traveling. 

I would like to share three of my favorite strengthening exercises to get you started.  Perform up to three sets of 8-12 repetitions.

 

1.  Squats

Begin standing with your back against the wall.  Keep your feet approximately two feet away from the wall. 

Slowly bend your knees and allow your back to slide down the wall until thighs are about parallel to the floor (do not bend past 90 degrees). 

Slowly push through your heels and return to the starting position, do not lock your knees.

 

 

2.  Walk the Plank  

Begin on the floor on your hands and knees. 

Push your pelvis forward so that your body is in a straight diagonal line. 

Imagine your tailbone aiming to the floor and your shoulder blades flush with your back. 

You have the option to keep you knees on the floor (easier) or push up into a full plank (more difficult).

Lift your right hand off the floor and “walk” down to your forearm,

then come down to your left forearm into a full plank on your forearms. 

“Walk” back up to your hands leading with the left and continue to alternate sides. 

It is very important to keep your abdominals tight during the entire range of motion.

3.  Roll-up

Extend your arms over head and avoid allowing your low back and ribcage to arch off the floor (contract abdominals). 

Bring your arms over your chest and slightly tuck your chin. 

Pull your naval in to your spine and peel off the floor one vertebra at a time, your spine should remain in a round c-curve.

Go Green Go!

Learn more about Stacy Walters, RKT at www.fittogarden.com