OnFitness Magazine - November/December 2021 - 76
Weights&Measures
MINDFUL WALKING
Mindful walking is meditation in motion. It can be done formally
as a dedicated practice and informally by paying attention to
your steps and what's going on around you. Mindful walking
helps you tune into your body. Things can occur in your body
that you may not notice. Oftentimes, chronic issues and illness
can sneak up from behind. By learning to tune in to your body
through mindful walking, you may become aware of certain
issues developing before they become serious. In many ways, this
one exercise gives you a way to check in on both your mind and
body regularly while going about your daily routines.
TAKE FIVE
Taking breaks
throughout the
day can relieve
stress, boost
productivity,
and clear your
mind. Make
hourly breaks a
part of your
daily routine.
SHUT YOUR EYES
By shutting your eyes, you're forcing all your other senses to open
up and take over. Right away you'll start noticing any muscle
imbalances. By closing your eyes you focus on the feel of muscle
contraction, thus tapping into your mind-muscle connection, a reallife
neuromuscular phenomenon that many veteran lifters have
tapped into. Without your visual fields in play, you've cut down on
the amount of total sensory input feeding into your system. This
gives you better mental acuity and focus.
HIP THRUST
One great way to
target glutes is
performing hip
thrust for at least a
minute for every
hour you're in a
seated position
during the day. Lie
on your back with
your knees bent ninety-degree and your feet flat on the ground hipwidth
apart. Crunch your abs and tilt your pelvis back so that your
lower back is flat against the ground. Maintaining this pelvic tilt
throughout the exercise, push through your feet and raise your hips
as high as you can without arching your lower back. Hold this
position for a moment, squeezing your glutes, then slowly settle
down. Relax, and repeat.
FORMULA FOOD
While industrial processing can keep food fresher longer and
allow some foods to be fortified with vitamins - which is not
always a good idea - it modifies food to change its consistency,
taste, and color, to make it more palatable, cheap, and
convenient, using processes that aren't used in home-cooked
meals, and ingredients you've never heard of, let alone can
pronounce. Processed foods are also aggressively marketed by the
food industry.
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OnFitness Magazine - November/December 2021
Table of Contents for the Digital Edition of OnFitness Magazine - November/December 2021
Contents
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