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  theGYMkc

Exercise Directory: Exercise #14: Bent-Over Narrow Row

1/27/2014

 
The Standing/Bent-Over Narrow Row works your upper back and your arms ... targeting your triceps [the backs of your arms].

STEP #1: Grab 2 dumbbells [one for each hand].

STEP # 2: Your foot position is your personal preference. You can place your feet together [as shown] or you can stand with your feet about shoulder-width apart.

STEP #3: Keep a slight bend in your knees throughout this exercise. This will help eliminate the extra movement that can be caused by the actual exercise. You don't want your body swinging [which can create momentum] ... which can lessen the results of the exercise.

STEP #4: Hinge at the hips ... keeping a straight back. The angle will depend on each individual.

Side View:

Front View:

STEP #5: Keep your core tightened throughout the exercise.

STEP #6: Allow your arms to hang naturally in front of you ... with your palms facing toward each other.

STEP #7: Slowly lift the dumbbells by bending your elbows and by leading with your elbows. Bring your elbows right up beside your body.

STEP #8: Focus on squeezing your shoulder blades together at the top of the lift.

STEP #9: Pause for a brief moment and than slowly lower the dumbbells to starting position.

STEP #10: Repeat.

New exercises posted weekly ... so stay tuned in ... as I build theGYMkc's Exercise Directory.
Photos by Kenny Johnson Photography.

Exercise Directory: Exercise #13: Bent-Over Wide Row

1/20/2014

 
The Standing/Bent-Over Wide Row works your upper back and your arms.

STEP #1: Grab 2 dumbbells [one for each hand].

STEP # 2: Your foot position is your personal preference. You can place your feet together [as shown] or you can stand with your feet about shoulder-width apart.

STEP #3: Keep a slight bend in your knees throughout this exercise. This will help eliminate the extra movement that can be caused by the actual exercise. You don't want your body swinging [which can create momentum] ... which can lessen the results of the exercise.

STEP #4: Hinge at the hips ... keeping a straight back. The angle will depend on each individual.

Side View:

Front View:

STEP #5: Keep your core tightened throughout the exercise.

STEP #6: Allow your arms to hang naturally in front of you with your palms facing behind you.

STEP #7: Slowly lift the dumbbells by bending your elbows and by leading with your elbows.

STEP #8: Focus on squeezing your shoulder blades together at the top of the lift.

STEP #9: Pause for a brief moment and than slowly lower the dumbbells to starting position.

New exercises posted weekly ... so stay tuned in ... as I build theGYMkc's Exercise Directory.
Photos by Kenny Johnson Photography.

Change Your Plate Size

1/18/2014

 
It's been said that the size of your dinner plate can trick you into actually eating more than the recommended portion size.  We are visual eaters ... therefore, we tend to dish out our portions in relation to the size of our plate/bowl.

I often tell my clients that what we dish out and "think" is a portion ... will often be larger than a recommended portion ... therefore, we are eating more calories than what we think we are.

Test it yourself. Pour out what you consider a portion of cereal into a bowl ... but before you eat it, take a true measurement of it ... and compare it to what the serving size listed on the side of the box. You can do this for everything you eat. This is a good way of understanding how many calories you are truly eating throughout the day.

Believe it or not, the dinner plate has increased in size over the years ... and has been blamed for the increase in obesity. One source states that the average dinner plate in 1960 was only 9 inches in diameter. Fast forward to 2014 ... and the average dinner plate is now 12 inches in diameter.

You can trick your mind into eating less by simply using a smaller dinner plate. Check out the illustration to the right. The 12-inch plate appears to have a smaller portion as opposed to the 8.5-inch plate. In reality, the portions are exactly the same.
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Plate Size in Relation to Calorie Intake:
  • An 8.5-inch plate holds about 800 calories.
  • 1 10-inch plate holds about 1000 calories.
  • An 11-inch plate holds about 1600 calories.
  • A 12-inch plate holds about 1900 calories.

A 3-inch increase in your plate size can more than double the calories that you are eating.

Exercise Directory: Exercise #12: Give-Me-What-You-Gots

1/13/2014

 
The Give-Me-What-You-Gots is an exercise similar to a standing dumbbell row.

STEP #1: Grasp a dumbbell in each hand with your palms facing up.

STEP #2: You can stand with your feet together or shoulder-width apart.

STEP #3: Lean forward slightly ... hinging at the hips. Do not arch your back ... but keep it as straight as possible.

STEP #4: Tighten your core/midsection throughout this entire exercise.

STEP #5: Extend your arms out in front of your body.

STEP #6: As you pull your elbows back, imagine your elbows being pulled behind your back.

Side View:

Front View:


STEP#7: Make sure you squeeze your upper back/shoulder blades together.

STEP #8: Hesitate in that position and then slowly return the dumbbells in front of your body ... making sure that you don't allow your body to swing.

STEP #9: Repeat.

NOTE: Try to keep your upper body as stationary as possible. If you allow your body to swing, you begin to incorporate momentum into the move ... lessening the effects of the exercise on your back and arms. You will feel this exercise working your arms, chest, and back. If you remember to tighten your core, you will also reap the benefits of a firmer midsection.

New exercises posted weekly ... so stay tuned in ... as I build theGYMkc's Exercise Directory.
Photos by Kenny Johnson Photography.

Purse/Wallet Safety

1/5/2014

 
If you are like me, I give society the benefit of the doubt ... and often let my guard down by walking away from my shopping cart that is holding my 10-pound purse ... by leaving it unattended at a bar while I use the restroom ... by mindlessly leaving it in my car while my car warms up ...

If you have ever been a victim of a purse/wallet snatching, you quickly kick yourself in the butt ... and then put that Fort Knox Block  back up. Avoid getting to that point and avoid being a victim by reminding yourself of a few things that you can do to protect  yourself.
  • Keep your purse away from the street when walking.
  • Keep your purse close to your body.
  • Smaller purses are smaller targets.
  • When you are shopping, keep your purse on your body ... not in the shopping cart.
  • Keep your purse zipped at all times.
  • Whether male or female, carry only the cash you intend to spend while shopping.
  • Do not flash large amounts of cash.
  • Limit the contents of your wallet/purse to only necessary items.
  • Make a list [and keep it in an easily-accessible place ... obviously not your wallet or purse ... ha!] of all of those items including credit card numbers and bank phone numbers ... just in case something comes up missing. The stress of a crime often leaves one feeling distraught and forgetful. Having a list will help ensure that you remember everything.
  • Do not overload yourself with packages.
  • Credit cards, currency, driver's license, keys, and jewelry should be carried in a coat /on your body.
  • If you do carry a purse, don't wrap the strap around your shoulder, neck, or wrist. If your purse is grabbed, a strong strap will not yield easily and you may be injured.
  • Some purse-snatch victims have been thrown off balance and received concussions, broken hips, arms, and legs.
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Exercise Directory: Exercise #11: Standing Fly

1/4/2014

 
STEP #1: Grasp a dumbbell in each hand.

STEP #2: Stand with your feet about shoulder-width apart or you can stand with your feet together [just make sure your body is stable enough that you aren't swinging while you perform this exercise].

STEP #3: Hinging at the hips, bend your upper body about 45 degrees.

STEP #4: Keep your core tight throughout this exercise.

STEP #5: Make sure you are looking forward and that your neck is in alignment with your spine.


Side View:

Front View:

STEP #6: Keep you back straight [do not arch your lower back] and keep it stationary.

STEP #7: Hold the dumbbells below your chest and keep your arms slightly flexed and bent at the elbows.

STEP #8: Keeping the same bend in your elbows, pull your elbows back and squeeze your shoulder blades together.

STEP #9: Return and repeat.

NOTE: This exercise works your upper back and your arms ... but by concentrating on keeping your core tight, you are also engaging your midsection.

New exercises posted weekly ... so stay tuned in ... as I build theGYMkc's Exercise Directory.
Photos by Kenny Johnson Photography.

Travel Safety Tips

1/3/2014

 
I'm not going to deny it ... I have the travel bug. I hear a lot of people say: "When I retire, I want to go to FILL-IN-THE-BLANK!" I can't wait until I retire to travel ... because I'm not quite sure if I will ever retire. I don't want to wake up some day years from now and have The Travel Regrets. When a travel opportunity knocks, I answer. I have been fortunate in my adult life to be able to travel to many exotic destinations. Each time I take a trip, I go through my mental list (now a physical list) to make sure my home and everything that I have left behind ... and that I (along with everything that I take with me on a trip) ... stay safe and sound.
Things you can do before you leave:
  • Have the post office hold your mail. You can actually do it online at https://holdmail.usps.com. It takes less than 2 minutes ... and you don't have to worry that your mail is going to stack up on your front porch ... announcing that you are away. You might have a friend or neighbor check your mailbox ... because the Hold Mail system is not 100% fool proof ... and sometimes items are delivered on accident.
  • Place your newspaper on hold also ... so they aren't piled up in your yard.
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  • Connect lights in your home to a timer. I found a couple easy-to-install models at Kansas City's local Westlake Ace Hardware Store: Woods Flip Switch Timer for only $20.99 and Coleman Cable Indoor 7 Day Digital Timer for only $16.99.
  • Have a friend or neighbor check on your home periodically.
  • Have someone maintain your lawn or shovel snow from your sidewalks and driveway to give your home the appearance that someone is home. If you don't want someone to shovel your drive, you can always ask someone to drive up and down your driveway to make it look like someone is coming and going.
  • Contact your alarm company to inform them that you will be out of town, to make sure your contact information is still accurate, and to give them instructions on what you would like them to do if your alarm goes off. For instance, I inform my alarm company to call the police department immediately ... rather than go through the list of people to call.
  • Call your credit card companies to inform them that you will be out of town. A lot of credit card companies will deny charges that occur outside of your home address ... unless you notify them. I tell my credit card companies the dates that I will be traveling and the specific locations that I will be visiting. I even go as far as telling them which airports I will be traveling through as to make sure my cards will work if I am stuck on a layover.
  • If you are traveling out of the country, call your cell phone service to see if you will have service ... and at what price. I have been to a few countries where my cell service was charging $7.99 and $5.99 per minute for phone calls. The last thing you want is to return from a vacation with a hefty cell bill. Right before my last trip, T-mobile announced that they were going global ... which meant 20 cents a minute for phone calls and ... wait for it ... wait for it ... FREE text messaging! It seemed too good to be true ... but when I received my statement, I was NOT shocked with exorbitant fees.
  • Move expensive items, like jewelry or cash, out of sight if they are visible from the window (this should become a habit even when you are home).
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  • Unplug any electrical devices that are unnecessary while you are away. Unplug your television, computer, toaster oven, and other appliances to protect them from power surges. Do this to save power as well. According to the Consumer Energy Center, many appliances use power even when they're turned off.
  • If you live in a cold region of the world and your pipes are in danger of freezing during winter, you have another compelling reason to leave a house key with a friend while you're traveling. Ask your friend to stop by and check your faucets. If he or she turns on a faucet and only a few drops of water come out, your pipes may be frozen. Take other precautions like making sure your pipes are properly insulated or keeping your heat on while you're away. Another small step that I take is that I leave all of the doors open to my cabinets holding the pipes so that heat can reach them. Show your key-bearing companion the location of the water main shut-off in case a pipe breaks.
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  • Be careful what you say on your answering machine and/or voice mail. Callers don't need to know that you're not home -- they just need to know that you can't come to the phone.
  • Leave your curtains exactly as you usually keep them when you're home, since noticeable changes could hint that you're not around anymore.
  • Program important phone numbers in your cell phone before you leave. Make sure to add all of the toll-free numbers associated with all of the credit/debit cards that you are taking with you. Add your hotel's front desk, the number of your home country's nearest embassy, and the nationwide emergency number (such as 911 in the US and Canada, or 112 in many parts of Europe).
  • Make 2 copies of your passport and credit/debit cards: leave one copy at home with a friend or family member and take the other with you on your trip. Be sure to keep the copy that you are taking with you in a separate place than the originals in case of theft.
  • If you are going to be gone for several weeks, ask someone to start your car and possibly drive it around the block a few times to make sure your car battery stays charged. It sucks to come home to a dead battery (I've made that mistake at least once).
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Things you can do while you are away:
  • Use your initials on your luggage tags.
  • Use your work address because your luggage will be seen by a large number of people that know you are out of town (baggage handlers).
  • Secure valuables in a safety box at your hotel.
  • Always use security locks on your hotel doors.
  • Do not answer the door unless you are expecting company and you are certain who is there.
  • Stay in hotels that have quality 24-hour security
  • Check that your hotel room windows and doors are locked/secured
  • Minimize your valuables. Don't take expensive jewelry or excessive amounts of cash.
  • When you leave the room, leave the TV or radio on and/or put your "Do Not Disturb" sign on the door; both of these tricks will give potential thieves the impression that you're still there. You can contact the front desk to arrange a housekeeping visit even if the "Do Not Disturb" sign is up.
  • If you do experience a crime during your trip, don't simply complain to your hotel -- file a police report as well. Your homeowners' insurance policy might cover certain loses during your travels, and the insurance company will need a copy of the police report and any other relevant documentation.
  • After everyone leaves the hotel room, do one last sweep to make sure nothing has been left behind. Double check power outlets ... especially for phone chargers and computer chargers.
  • Before exiting a taxi, double check the floor and seats to make sure you aren't leaving anything behind. The likelihood of ever seeing that taxi again is slim to none.
  • If you have a rental car, avoid leaving anything in the front or back seats. Even if you consider something invaluable, a thief doesn't know the difference. An empty bag to you could mean valuable items to a thief. A thief doesn't know that something is worthless until after the window is broken and your personal belongings are rummaged through ... and then often taken and dumped in a trashcan never to be found.
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Do I Have the Flu or Just a Cold?

1/2/2014

 
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If you are like me, this winter you have experienced the sniffles, a sore throat, and fatigue. Sometimes it's difficult to determine if you should go see your doc ... or wait it out. I chose to wait it out ... or rather sleep it off ... and woke up after 4 days of hibernating feeling 93% better. The last 7% is slowly making its way back into my life.

I recently read an article posted on MyDailyMoment.com that did a pretty darn good job of explaining how to determine if you have the flu (and should go see your doc) or if you just have a common cold (and should rest and recover on your own). Here it is:

Do I have the flu or is it just a common cold? This question is usually the first that comes to mind when you get that lousy-all-over-feeling that lets you know you've caught a winter season bug. Some of the symptoms of the flu (influenza) are very similar to those common to the common cold; however, there are some flu symptoms that are not. If you suspect you have the flu and not just a common cold, see your doctor within 48 hours if possible. He may be able to prescribe medications that will help lessen the severity of your symptoms. After 48 hours the available antiviral medications are much less effective. Here are 8 symptoms that are common to the flu. These tips may help you determine whether you have the flu and a proper course of action if you do.

  1. Fever of 100.4 F (38C) or higher -- Fever is rare if you only have a cold, but a fever higher than 100.4 F for 3-4 days is common in up to 80 percent of flu cases.
  2. Widespread muscle aches -- Muscle aches are not common with a cold, and if they do occur, are normally slight.
  3. Very tired or exhausted feeling -- The degree of tiredness is usually much more pronounced with the flu than with a common cold.
  4.  Headaches are common with the flu but fairly uncommon with a cold.
  5. Chills are common with the flu but are uncommon with a cold.
  6. Sore throats are common with both the flu and a cold.
  7. Stuffy or runny nose -- These are common with both the flu and a cold but are more common with children who have the flu than with adults with the flu.
  8. Stomach problems such as nausea, vomiting and diarrhea are sometimes associated with the flu -- a more common symptom with children -- but uncommon with a cold.

If you have any of the symptoms commonly associated with the flu, you should see your doctor ASAP --remember , within 48 hours of the onset of flu symptoms, he or she may be able to treat you with antiviral medications that may reduce the severity of your symptoms and shorten their duration.

Here are a few other suggestions that may help get you through the misery of having the flu:

  1. Get enough sleep. Not only will sleep help your body recover more quickly from the flu, but also when you are asleep, you are not suffering.
  2. Take over-the-counter medications such as Tylenol or Advil or other brands of ibuprofen or acetaminophen.
  3. Keep your room warm (but not hot).
  4. Monitor your fever.
  5. Avoid contact with others until you are well.
  6. Do not continue working or strenuous daily activities until you are well.

Prevention is better. To prevent the flu: Ask your doctor if he recommends that you get a flu shot each year before the flu season begins. Certainly you should see you doctor immediately if you suspect you already have the flu.

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​theGYMkc continues to encourage individuals to maintain personal safety measures including but not limited to:
masking, social distancing, handwashing, and wiping down equipment before/after use.