Weightloss Scrapbooking - Get Fit as You Sit

By Cynthia Carpenter.

What is Weightloss Scrapooking? We all know that being seated for long periods of time slows our circulation, cramps our backs and necks, stiffens our hips and knees and lets face it – doesn’t burn much in the way of calories.

weightloss scrapbooking

Enjoy my new book on weightloss scrapbooking co-authored with my fitness expert friend Cynthia Carpenter.

Disclaimer: Please check with your medical practitioner before beginning any exercise program.

To keep the blood moving, help you remain relaxed and pain-free and to bump your metabolism a little bit, here are a few things you can do without ever taking your mind off your scrapbooking fun.

I am showing these exercises on a ball but you can do them in your chair too.

fitnessball

Maybe the next time you sit at the table pull up a ball instead. Don’t worry if you don’t have a ball – they are really the most versatile and economical pieces of fitness equipment out there.

One advantage to being seated on a ball is it's easier to sit straight, ensure the ball is blown up specifically to your leg length. When seated you need to have your thighs parallel to the floor, shoulders back. Believe it or not – just by sitting on the ball – you’re already exercising.

While you site there creating your masterpiece, slowly and very easily push your hip to the right, then neutral, then to the left, then neutral, then do a forward hip thrust, then neutral, then push your caboose out behind you in a posterior pelvic tilt, then neutral. Feel good?

Still at the table? Raise your left foot only 3 inches off the floor, you won’t have to move back from the table – you can keep working! Hold it there for 20 seconds. Then lift the right foot.

fitnessball

Straighten your left leg and raise it parallel, hold for 20 sec. Then do the same with your right.

Trying to decide what all you are going to include in your project? Place the choices in front of you on the table and recheck to make sure you are sitting up straight. With your arms at your sides and elbows slightly bent slowly raise your arms until they are parallel with the floor. Don’t go any higher than parallel. Hold for five seconds and slowly drop your arms to your sides again – but DON'T RELAX – raise again and do this 20 times.

If you want to add more resistance, grab a set of dumbbells, an exercise band or soup cans, water bottles, you pick! Adding fitness to your life does not have to be an expensive ‘all-or-nothing’ chore.

fitnessball

Ensure your back is still straight and now bend your arms and raise them palm forward like you are carrying a stick across your back. Again, you can used resistance or not and raise your hands over head slowly, pretend you are pushing something up in the air. Hold your hands over head for 5 seconds and slowly lower them again, do this for 20 repetitions.

If I can talk you into taking a short break – stand up, then squat down and grab the ball. Hold it in front of you the stand up straight. Then slowly raise the ball over head, hold for five seconds, lower the ball until your arms are straight out in front of you again, then squat. Do this 20 times.

Enjoy your weightloss scrapbooking and don’t forget to see the article on “Scrapbooking Your Fitness and Weight Loss Goals” written by Autumn Craig.

Cynthia Carpenter is a Nationally Certified Personal Trainer, Health and Wellness Coach and Nutritionist. You are invited to a Free Membership at her fitness site.


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