Sep 232012

The Open Water Swimmer Book Cover

The Open Water Swimmer by Sabrina Devonshire

My romantic suspense, The Open Water Swimmer, was released by Extasy Books last weekend. Since there aren’t a lot of books out there starring athletic characters, I decided to write one myself! The male protagonist, Jeff Dickson, is an elite open water competitor, so if you’re craving a read starring a character with that competitive drive you have yourself, you might get a kick out of this. I wrote the book under the name of Sabrina Devonshire – my novel-writing pen name.

Here’s a link to Sabrina’s author web site www.sabrinadevonshire.com if you’d like to read the synopsis and an excerpt. Happy Reading!

Sep 172012

As many office workers know all too well, maintaining good posture and strong core muscles can be difficult when you sit at a desk all day. At times it seems impossible to get a tight core without changing jobs to … say … a lumberjack?

But guess what — there are plenty of exercises you can do to strengthen your core while at the office. Some of these you can do without your coworkers even knowing you’re working out! These exercises will make your core tighter and stronger, which in turn makes it easier to sit for long periods of time. Just make sure you use a sturdy chair for the seated exercises!

Try these out:

1. Use an exercise ball. One of the easiest switches you can make in your workday to improve your core strength is to use an exercise ball instead of a chair. By sitting on an exercise ball, you’re forced to balance all day, and your posture will improve as well because you’ll be less inclined to slouch. Exercise balls strengthen your upper and lower abs, obliques and hip flexors, all without you having to think about it. Exercise/stability balls suitable for sitting on will be 55 or 65 cm in diameter. Your legs should form a right angle when you sit with feet hip width apart, feet underneath knees.

2. Isometric squeeze. Isometric exercises are perfect for the office, because they don’t require any movement at all. Simply sit straight and tall in your chair and contract your abs — hard — for several seconds, making sure to breathe the entire time. Release and repeat several times. Make sure you’re really focusing on making your muscles tight rather than just sucking in your stomach.

3. Sitting crunch. Get ready — you’re going to look a little odd for this one. Sit in your chair with feet flat on the floor (move forward to the edge if you need to) and knees bent. Rest your hands lightly on the side or back of your head, and tip body back, bracing through the abdomen. Rise slowly back to a vertical position. Do several repetitions.

4 . Sitting March- Sitting upright in chair with rib cage lifted, do marching movements with one foot and then the other.

5. Sitting twist. Sit up straight in your chair and place your hands on behind your head. Now raise one knee while simultaneously rotating your trunk to touch that knee with your opposite elbow. Try to stay long through the spine with rib cage lifted. Switch sides and repeat continuously for 30 seconds.

6. Leg pull-ins. Sit at the forward edge of your chair with your legs straight and place your hands behind you, grabbing hold of the seat on either side. Lift your legs a few inches off the ground and lean back a little without resting on the chair. Now crunch your body inward: Lean forward and simultaneously pull your knees in toward your chest. Return to starting position and repeat several times.

7. Plank position. Rest your hands firmly near the edge of a sturdy desk, then take a few steps back until your body forms a diagonal with the floor. Keeping your body tight and straight, hold the position for as long as you can, or at least 30 seconds, focusing on bracing through the abdomen, tightening your glutes, and keeping your back straight. Also make sure to breathe continuously. Over time, when this starts to feel easy, this can be done kneeling on elbows (buttocks higher is easiest) or with toes curled under and elbows on the floor or on top of the stability ball.

Practice these exercises a few times a week, and soon your core will be so strong, no one will guess you sit at a desk all day.

About the Author:
Patty Englebaugh founded ErgoStoreOnline.com in 1993. She has 19
years of experience installing ergonomic office furniture and computer accessories that create healthy work environments in home and corporate offices as well as in the healthcare, education, government, and business sectors. You can reach her Mon-Fri 8-6pm EST for one-on-one support for your ergonomic needs: (877) 971-0151.

Sep 132012

Well-meaning friends and family members urge you to take care of yourself. Yet every minute they’re telling you to sleep, eat right, and exercise, and relax, you’re thinking “if only you knew.” There are doctor’s appointments to rush off to, prescriptions to be filled, meals to be cooked and you’re afraid to leave your spouse alone.

Still, what you really want is your spouse to be well-cared for by the person who loves them most. And that person is you. And one way to increase the probability you’ll be able to continue to fulfill this invaluable role is to exercise. Exercise reduces the incidence of a whole host of debilitating diseases. It also improves sleep and will help you feel more energized and optimistic. If you are coping and in control, it will be easier for you to maintain a cheerful face so your souse will be more likely to enjoy the moment with you instead of focusing on fear of the disease.

If your spouse cannot be left alone, try to arrange for a friend or family member to come by the house for the hour you step out to the gym. Just the change of scenery will give you a lift. If you don’t think you know anyone, take a chance and ask a friend or neighbor to help. You’ll most likely get a “yes.” One of life’s frustrations is that people feel helpless when they see others suffering and are unable to prevent it. So they are often thrilled to help in any possible way. It makes them feel good about themselves knowing in a small way they did make a difference.

When help isn’t readily available, there are always other exercise solutions (there is no way to escape exercise around me). Perhaps both of you can take a walk. Or you purchase a stationary piece of aerobic equipment such as a treadmill or bicycle. Even exercising a little here and there throughout the day offers health benefits.

You can also do an in home workout with dumbbells and bands or hire a Vital Moves trainer to come to your house to run you through a workout. Or you can pop an exercise DVD in and pump it up. Don’t be afraid to break a sweat! Try to exert yourself for at least 40 minutes total most days of the week.

Remember, building a strong body will not only keep you healthy, it will make your job easier. Lifting and helping move a person can be exhausting and injurious when the caregiver isn’t fit enough to cope with it. A base conditioning program can help your body, heart, and mind to keep it together. So you can be the best for you. And for the spouse you love so much.