31 Dec 2014
December 31, 2014

Happy New Year 2015

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New Year is the time to visit our relatives and friends, to warm up relations and strengthen friendship. Wishing you a New Year of fun and party with relatives and friends Happy New Year!

Happy New Year from management and staff at Charter House Interiors

Ken, Scott, Mona and Jennifer

SHARING: I do not claim all posts to be my own…I post the sites they are from if the source is known.

JOKE OF THE DAY: For my New Year’s resolution, I promise to stop correcting your terrible spelling and focus more on your horrific grammar.

HAPPY DECEMBER 31 BIRTHDAY TO: Burton Cummings 67, Anthony Hopkins 77, Psy 36, Gabby Douglas 19, Val Kilmer 55, Ben Kingsley 71, Joe McIntyre 42, Bebe Neuwirth 56, James Remar 61, Scott Ian 51, Diane Von Furstenberg 68, Donna Summer (1948-2012), John Denver (1943-1997), and Elizabeth Arden (1844-1966).

Use sculptures, fences and other structures to draw the eye to a bare-bones landscape

I’m a Houzz contributor, craftsy garden design instructor.
When designing a landscape for year-round interest, people typically check their plant lists for a selection of evergreen trees and shrubs that offer a pleasing combination of foliage and texture. Frozen grasses and seed heads bring a sculptural quality to the winter garden, while berried stems and colorful twigs add a welcome splash of color when the garden turns into a monochromatic snowy world.But as you look across your winter garden, where does your eye rest? Is there a focal point or two that cause the eye to linger or encourage you to don a warm coat and boots to explore up close? Certainly the beautiful mahogany peeling bark of the paperbark (Acer griseum) looks striking rising from a blanket of snow, as does a stand of redtwig dogwoods (Cornus sericea), but there are other ways to create a focal point in winter — by taking advantage of structures such as sheds, arbors and fences, as well as sculptures both large and small.To be effective in this way, such pieces need to be clearly visible in winter, so their relationship with the surrounding plants needs careful planning. These focal points need to be framed by plants rather than smothered by them to create winter vignettes that will add drama to the bare-bones garden.Here are some ideas to get you started.
by Le jardinet
Arbors, archways and pergolas. This arbor is the entry point to a large mixed border; it’s composed of a trio of simple arches connected by swags of rope. While adding height and scale to the garden, this structure is transparent, allowing the plants beyond to be framed rather than obscured.The temptation is to use such structures as a support for climbing roses or vines, yet this unique design would not have such a significant impact if it were covered in this way. The open silhouette would be lost, and the interesting combination of materials hidden beneath a tangle of stems.Instead low-growing shrubs and perennials flank the pathway, framing the focal point rather than smothering it. In this frosty scene, the weathered wood and rope become a part of the monochromatic winter scene yet stand apart from it.
by Le jardinet
Cabins and garden sheds. Many gardens have a shed of some sort, perhaps for storing tools or potting up plants. My own shed-turned-cabin has served many purposes: a summer guesthouse, a writing studio, a place to overwinter frost-tender plants and even a registry office for our daughter’s garden wedding. Regardless of how you use yours, a shed is a significant structure that can become a winter focal point.Unlike with the open arbor shown earlier, these solid walls obscure the garden beyond but can become a perfect screen against which to view wispy seed heads and grasses. Such fine textures tend to disappear into a hazy muddle in the garden, yet projected against the cabin walls, each detail is brought into focus.
by Le jardinet
As with the arbor, the plantings have been kept low so that they frame the building rather than hide it. The exception is a paperbark maple, which acts as a punctuation point. Its peeling bark adds to the vignette, while its taller slender silhouette prevents the design from becoming monotonous.Imagine this scene without the cabin and you are left with an interesting tapestry of shapes and textures. Yet with the structure, it’s a true winter garden with an enticing path drawing you toward an inviting focal point.

Landscape by Le jardinet

Sculptures and garden art. From large-scale installations by professional artists to smaller whimsical pieces at shows and craft fairs, we purchase sculptures and garden art because we fall in love with them — they speak to us in some way. So why hide them?Place the artwork where you can enjoy it from inside the home on a cold winter day, while also considering its association with adjacent plants. These plants should enhance the sculpture, not compete with it or be an afterthought, as they are an integral part of the overall scene.This is an example of a dramatic stone sculpture in the Denver Botanic Gardens. The figure has an imposing presence on its own, yet the tall stand of grasses set to one side increases its significance — especially in the otherwise bare winter landscape.The juxtaposition of the cold, hard stone with the coarse, frozen grass, together with the subtle color echo between the tan blades and the sculpture, makes this an arresting focal point in winter — it will be equally impressive yet have quite a different feel the rest of the year.

by Sparrow Landscaping LLC

How often have you brought home a small piece of garden art and walked around the garden wondering where to put it before eventually inserting it into a “space”? While it may physically fit there, it may not be the ideal spot if the plants don’t relate to it in some way.This simple heron looks like a dark shadow among the reeds, partially obscured from the world, just as we would expect to see it in the wild. It’s poised and ready to dive for its supper; we can imagine the fish swimming in the watery pool beneath the snow.Careful placement is key to creating a natural scene. An evergreen hedge or a solid wall would neither have looked realistic nor have let the metal bird show up.Many such pieces are easily moved, so do not be afraid to relocate them to a more suitable place for winter viewing, perhaps to create a focal point where previously there was none.

Landscape by The Garden Consultants, Inc.

Fences and benches. Fences can do more than just mark property boundaries. Artistic pieces, such as this one, can become a design element in themselves. Standing in the open winter landscape, this unadorned swagged fence has a sculptural quality.Likewise a bench, while functional in warmer months, still invites us outside even on a cold day and in the snow covered landscape becomes a focal point. Here the structures of the fence and the bench work together to create a winter vignette, softened in the foreground by pale, wispy grasses.

Traditional Landscape by Paintbox Garden

Birdhouses. Not all focal points have to be large or expensive. A simple weathered birdhouse can also capture attention if placed appropriately.Whereas a birdhouse could become lost in the distance of a larger landscape, siting it close to the home, where it could be viewed through a window or at a garden entry point, would work well. It would also be beautiful in any small garden.Once again the grasses play an important role, as they are a subtle framing yet allow the birdhouse to remain visible.***Thank you to Houzz for this wonderful blog. Since we live in one the harshest climates (Saskatoon, Canada), enjoying the beauty of winter gets lost in trying to stay warm. Temperatures tonight will reach a bone chilling -28* with a wind chill of -36*. I would dearly love to look out on any one of these winter scenes.

SHARING: I do not claim all posts to be my own…I post the sites they are from if the source is known.

JOKE OF THE DAY: I strongly recommend you stop using your smoke detector as a kitchen timer.

HAPPY DECEMBER 30 BIRTHDAY TO: Michael Nesmith 72, LeBron James 30, Tiger Woods 39, Ryan Sheckler 25, Matt Lauer 57, Laila Ali 37, Meridith Vieira 61, Sheryl Lee Ralph 58, Patti Smith 68, Tracey Ullman 55, Heidi Fleiss 49, CS Lee 43, Josh Sussman 31, Sandy Koufax 79, Davey Jones (1945-2012), Jack Lord (1920-1998), and Bo Diddley (1928-2008).

 

29 Dec 2014
December 29, 2014

Surprising Hangover Helpers

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In honor of the upcoming New Years celebrations, and (some people) knowing ahead of time how much alcohol they intend on consuming, here are a couple of lesser known tips for easing a hangover.

During the holidays, it’s easy to drink too much. And as people age, their metabolisms typically slow down, so they often feel worse after drinking less.

Eat something spicy. “The sudden introduction of spicy foods basically distracts your body from focusing on your hangover,” says Manuela Neuman, Ph.D., an assistant professor of pharmacology at the University of Toronto.

Try dry toast and a sports drink. Bread is easy to digest, even on an upset stomach, and fluids with electrolytes will get you hydrated.

Pick prickly pear. Unlike most pay-for-it fixes, there’s some science here. A study found that the extract of this fruit (sold in health-food stores) reduced nausea.

SHARING: I do not claim all posts to be my own…I post the sites they are from if the source is known.

JOKE OF THE DAY: I am not an alcoholic, alcoholics go to meetings. I’m a drunk, we go to parties.

HAPPY DECEMBER 29 BIRTHDAY TO: Jude Law 42, John Voight 76,  Mekhi Phifer 40, Ted Danson 67, Jane Levy 25, Alexa Ray Joel 28, Marianne Faithfull 68, Jennifer Ehle 45, Michael Cudlitz 50, Mary Tyler Moore 78, and Billy Mitchell (1879-1936).

  1. Keep your makeup brushes neat and gunk-free by stashing them, bristles up, in a clean toothbrush stand.
  2. Get Fido’s fur off the couch faster: Don slightly dampened rubber gloves (who knew they did so much more than prevent dishpan hands?) and run them over upholstery to quickly collect pet hair.
  3. PARTY IDEA: Fill a top-loading clothes washer with ice to keep canned or bottled drinks cool at your next party. When the drinks are gone, let the ice melt; run the spin cycle to empty the tub.
  4. After slicing onions or mincing garlic, neutralize smelly hands by rubbing fingers on a stainless steel spoon under running water.
  5. When storing coats or special-occasion clothes, cover each item with an old pillowcase (cut a hole in the closed end to slip over a hanger). It won’t hold in mildew-causing moisture like plastic does. Color code plain pillow cases to seasonal clothes, seek out bargains and purchase yellow cases for spring, blue for summer, green for fall and white for winter clothes.
  6. Snag those hotel-freebie shower caps to cover shoes before packing them in a suitcase. The plastic keeps dirty soles from sullying clothes.
  7. Stash an old shower curtain in your car’s trunk to line it when carting potentially messy plants, picnic coolers, or beach gear in the summer.

SHARING: I do not claim all posts to be my own…I post the sites they are from if the source is known.

HAPPY DECEMBER 28 BIRTHDAY TO: Gayle King 59, Joe Manganiello 38, Sienna Miller 33, Denzel Washington 60, Edgar Winter 68, Robin McGraw 61, Martin Milner 83, Maggie Smith 81, Nichelle ‘Lt. Uhura’ Nichols 82, and Stan Lee 91.

27 Dec 2014
December 27, 2014

5 Tips on How to Get More Exercise

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An energy boost, a slimmer, toner body, and a better mood are all benefits of exercise. Looking to gear yourself up? Try these tricks.

Sneakers and a yoga mat
Monica Buck
Exercise Even If You Can’t Afford the Gym: The gym is not the be-all and end-all when it comes to exercise, says Joan Pagano, owner of Joan Pagano Fitness in New York City and author of Strength Training for Women. You can get in a workout virtually anywhere. Do push-ups and leg lifts at your kitchen counter while waiting for coffee to brew. Get in your cardio with a brisk lunch-hour walk. Do sit-ups during TV commercials. “If you make yourself active during all of your extra minutes, they’ll add up to a stronger, fitter you,” says Pagano.
Compete With a Spouse, Partner, or Friend: “Challenging a partner to a fitness contest can help keep you motivated and focused on your fitness goal,” says Franklin Antoian, creator of the personal fitness site iBodyFit.com and author of The Fit Executive. See who can perform the most repetitions of a specific exercise at lunch, on the weekends, or even during commercial breaks. Competing with someone else makes getting in shape more fun, and you’re more likely to stick with exercise if you’re enjoying it.

Set a Specific Goal: Having a goal to work toward—being able to run a half-marathon, for instance—is a great way to keep yourself motivated, says fitness expert Jennifer Cohen, Weight Watchers spokesperson and author of No Gym Required: Release Your Inner Rockstar. “It creates a sense of purpose because you have the feeling of getting ready for something.” Plan how to achieve your goal, breaking down your strategy into small, specific steps with a set goal date for each. So if you’re training for that half-marathon, you might first aim to run a mile, then work up to two or three, then five, etc.

Bribe Yourself: Build rewards into your routine, so you‘ll look forward to exercising, advises registered dietician Bethany Thayer, spokesperson for the Academy of Nutrition and Dietetics. For example, treat yourself to one (that’s one) Hershey’s Kiss for every 30 minutes of exercise, or book a massage for each month in which you successfully complete your fitness goal.

Be Accountable to Your Kids: Tell your children all about your New Year’s resolution, says personal trainer Robert Reames, a spokesperson for Gold’s Gym: “This creates great motivation for parents as we never like to disappoint our kids.” Children are honest and will let you know how well you’re progressing (or not). Bonus: They may also be motivated by your goal-setting and accomplishments.

Bloggers Note *****I found this blog on the Real Simple website and re-posted it. Nearly all of us are feeling sluggish, our jeans are fitting a little tighter and we may have resolved in the new year to get a bit more fit. This is an easy way to start.

SHARING: I do not claim all posts to be my own…I post the sites they are from if the source is known.

JOKE OF THE DAY: Why can’t I be comforted by carrots? Why does it have to be chocolate or wine?

HAPPY DECEMBER 27 BIRTHDAY TO: Masi Oka 40, John Amos 75, Carson Palmer 35, Gerard Depardieu 66, Jae Head 18, Shelly-Ann Fraser-Pryce 28, Louis Pasteur (1822-1895), Sydney Greenstreet (1879-1954), and Heather O’Rourke (1975-1988).

26 Dec 2014
December 26, 2014

Healthy Eating That’s Fun And Tropical

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December 26th is the day where most people would rather not see another turkey, butter tart or any other food that made them overly full on December 25th. This is a fun, way to serve a healthier choice of food. You could include fruit dips in the mix. You would need at least an inch round dowel screwed to a wooden disc base for the palm tree, the leaves could be an option. Core 3 or 4 pineapples to make the tree, then arrange cut up fruit around the base.

SHARING: I do not claim all posts to be my own…I post the sites they are from if the source is known.

JOKE OF THE DAY: I miss the days when creepy objects were mostly a Halloween thing…looking at YOU Elf On A Shelf.

HAPPY DECEMBER 26 BIRTHDAY TO: John Walsh 69, Jared Leto 43, Lars Ulrich 51, Chris Daughtry 35, Yohan ‘The Beast’ Blake 25, Kit Harington 28, Beth Behrs 29, Eden Sher 23, Carlton Fisk 67, Abdul Fakir 79, Caroll Spinney ‘Big Bird’ 81, and Steve Allen (1921-2000).

25 Dec 2014
December 25, 2014

Merry Christmas 2014

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From all us to all of you…best wishes and good health. Have a fun and safe holiday season.

SHARING: I do not claim all posts to be my own…I post the sites they are from if the source is known.

HAPPY DECEMBER 25 BIRTHDAY TO:  Jimmy Buffett 68,  Sissy Spacek 65, Annie Lennox 60,  Barbara Mandrell 66, Rickey Henderson 56, Boston Rob Mariano 39, Justin Trudeau 43, Gary Sandy WKRP 69, Jillie Mack 57, CCH Pounder 62, Alannah Miles 57, Humphrey Bogart (1899-1957), Rod Serling (1924-1975), Cab Calloway (1907-1994), Conrad Hilton (1887-1979), Sir Issac Newton (1642-1727), and most importantly Jesus Christ, the reason why we celebrate Christmas.

24 Dec 2014
December 24, 2014

Prepared Santa Cocoa Parcels

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Santa Cocoa: last minute idea
Great project for the kids!!!

Fill the pointed end of a disposable icing bag with crushed peppermints.
Add some mini marshmallows followed by hot cocoa mix then lots more mini marshmallows at the larger end.
Place a plastic spoon in the bag for stirring.
Twist the end and close tightly with a twist tie covered by a holiday ribbon bow.
Be sure to pack ingredients fairly tightly.
Santas face is made using googly eyes, cotton balls, and the little fuzzy balls!
Great project for the kids!
Get the little eyes and some felt for Santa’s face at you local hobby store.

WISHING YOU A MERRY CHRISTMAS: The management and staff at Charter House Interiors want to thank all our customers and friends a very safe and happy holiday season. We have met some amazing people from in and around Saskatoon this year. We look forward to serving you in 2015.

To the staff, special event staff and volunteers who have helped us in so many ways this year THANK YOU.

SHARING: I do not claim all posts to be my own…I post the sites they are from if the source is known.

JOKE OF THE DAY: Some families have Kodak moments. Some families have Prozak moments, our family has straight jacket-y  moments.

HAPPY DECEMBER 24 BIRTHDAY TO: Ryan Seacrest 40, Ricky Martin 43, Stephanie Meyer 41, Wade Williams 53, Diedrich Baker 43, Mark Valley 50, Clarence Gilyard 59, Mary Higgins Clark 85, Ava Gardner (1922-1990), and Howard Hughes (1905-1976).

 

This is a craft you can do with the kids. Roll, stack, and glue gradient sized paper to a base, top with button ornaments and a star for a kid’s room Christmas tree. It’s a great way to use up bits of wrapping paper. Wait for a sale on canvases at an art supply store for the base.

Another thing you can do with the kids Christmas Eve…plant a few green TicTacs in a bowl of sugar. Replace the TicTacs with candy canes after bed time, and the kids will think they grew a ‘crop’ overnight. There are flavored candy canes ones shaped liked hockey sticks for the boys.

SHARING: I do not claim all posts to be my own…I post the sites they are from if the source is known.

JOKE OF THE DAY: It wouldn’t be the holidays without a turkey, a fruitcake, and some mixed nuts. But enough about the relatives.

HAPPY DECEMBER 23 BIRTHDAY TO: Susan Lucci 68, Eddie Vedder 50, Holly Madison 454, Carla Bruni 47, Anthony Phillips 63, Harry Shearer 71, Danny MacAskill 29, and Corey Haim (1971-2010).

 

Knee Strengthening Exercises

There’s no need to be in pain

by Brendan Rolfe, PTS, NWS

 
 Forget the human condition—knee pain is the one unifying force that most of us have experienced on some level. A sprain, a twist, a dislocation, a bruise; certain acute injuries are unavoidable. Many chronic injuries are avoidable, however, but there’s no need to put up with persistent pain.

For the love of knees

If you’ve ever been injured, chances are you’ve heard of rehabilitation or rehab: repairing and strengthening an injured muscle, joint, or bone, and nursing it back to health. For a few decades now, athletic trainers and strength and condition coaches of elite-level athletes have been employing something called “prehab.”

Prehab exercises strengthen and stretch the muscles that support the joints in an effort to avoid injury altogether. You may not be a professional athlete, but your legs are the key to your mobility, and your knee health is paramount to an active, healthy lifestyle.

The bane of your existence: How many times have sore knees or the threat of pain stopped you from participating? You wake up, they’re sore. You go to sleep, they’re sore. You sit, you stand, they’re sore—but they don’t have to be. Many knee problems are caused by weakness or tightness in surrounding muscles, which means they can be fixed.

Other problems, such as bursitis (inflamed fluid-filled pads at the joint) and tendinitis (inflamed tendons from overuse) can be healed with sufficient rest and inflammation control through the use of ice and anti-inflammatories.

Go low impact: If you suffer from tendinitis, osteoarthritis, or patellofemoral pain syndrome (characterized by a dull ache under the kneecap when squatting or walking down stairs), avoid exercises or activities that involve jumping, hopping, running, or sporadic and random lateral movement. Instead, opt for low-impact activities on predictable surfaces.

Warm up properly: To properly rehabilitate your knees, you will experience some discomfort when doing exercises. Make sure to have a good warm-up, such as a five- or 10-minute walk, to get synovial fluid flowing in your joints, and perform all exercises with control and appropriate resistance. Afterward apply ice to reduce swelling.

Get support: If you’ve spent a lifetime abusing your knees, you may be looking for a little added support. While surgery and expensive braces may ultimately be the answer, it’s possible that supplements may help alleviate some discomfort. Visit your local health and nutrition store or a natural health practitioner for recommendations.

A quick lesson in leg anatomy

Anatomy of the knee

When talking about knee strengthening exercises and muscles that affect knee movement health, the focus is on the four muscles of the quadriceps:

Muscle Location Function Typical movement
sartorius runs across the thigh, from the outside of the hip to the inside of the knee
  • abducts, flexes, and laterally rotates the femur at the hip
  • flexes the leg at the knee joint
kicking a soccer ball with the inside of the foot
vastus intermedius muscle in the top middle of the thigh
  • extends the knee
walking
vastus lateralis big muscle on the outside of the thigh
  • extends the leg at the knee joint
  • stabilizes the knee
getting up from a squat position
vastus medialis big muscle on the inside of the thigh
  • extends the knee joint
walking

Need to succeed

Whether you’re hoping to avoid future knee injuries or currently suffer from knee pain and want to be rid of it, consistently performing the following exercises should start to provide noticeable relief.

Complete 3 sets of each exercise for 20 repetitions, or as directed. This circuit may be done at home and is performed every other day to allow muscles to recover. It’s best to do this workout wearing shorts or clothing that lets you see your leg muscles clearly.

Drop Squat

Drop SquatMuscles targeted: vastus medialis, gluteus medius, gluteus maximus, gastrocnemius

  • Begin by standing on your toes with your feet together and your arms relaxed by your sides.
  • As you hop your feet out to shoulder-width apart, drop down into a seated position, allowing your arms to swing forward while keeping your weight in your heels.
  • As you drop down to chair seat height, be sure to have your knees and toes turn outward at a 45-degree angle.
  • Pop up to starting position, ensuring your knees still track outward over your toes.
  • You should finish on your toes as tall as possible.

Neuromuscular Facilitation

Drop SquatMuscles targeted: vastus medialis

  • Sit on the ground with legs outstretched in front of you, feet roughly hip-width apart.
  • While actively pointing toes toward you, rotate them out to the sides as far as possible, keeping your heels on the ground.
  • With your left side, flex your inner thigh muscle as tightly as possible and lift your entire leg off the ground.
  • After a brief pause, lower your left leg and relax the muscle.
  • Do 20 lifts and then switch sides for 20 more lifts.

Note: it is important to contract your inner thigh muscle before your outer thigh muscle, as this exercise trains the timing of muscular activation.

Single-leg High Squat

Single-leg High SquatMuscles targeted: vastus medialis, vastus lateralis, vastus intermedius, sartorius, gluteus medius

  • Use a chair with a seat height 2 in (5 cm) above the back of your knee.
  • With your back to the chair seat, stand on your left foot with your toe pointed forward and your right foot raised 1 to 2 in (2.5 to 5 cm) off the ground in front of you.
  • While maintaining a tall upper body, slowly lower your bum to lightly touch the top of the seat. While you may use your arms to assist at first, the goal is to be hands free!
  • When you feel the touch, slowly stand back up to starting position, making sure to push your hips all the way forward.
  • It’s critical to watch your knee track directly over your toes while lowering and raising yourself, being careful not to let your knee cave inward.
  • Perform 20 reps on the left leg and then 20 on the right.

Note: to adjust difficulty, raise or lower seat height.

Standing Quadricep Extensions

Standing Quadricep ExtensionsMuscles targeted: vastus lateralis, vastus medialis, vastus intermedius, sartorius

  • Place one end of a resistance band on the other side of the top of a door and close the door. The resistance band handle will be anchored on the other side.
  • Loop the handle of the resistance band around the arch of your right foot, adjusting it so that the tubing extends under your foot.
  • Situate yourself about 6 1/2 to 10 ft (2 to 3 m) from the door, facing the opposite direction while holding onto a chair in front of you for balance.
  • Keeping your left foot on the ground and your knees touching, raise your right heel toward your glutes. Ensuring your inside quadricep muscle fires first, slowly return your foot as if kicking a ball, so that your leg finishes completely straight, flexing your muscle as much as possible.
  • Do 20 reps on your right side and then perform 20 on the left.

Progression: stand farther from the door to increase the tension.

Ball Squeeze Toe Squat

Ball Squeeze Toe SquatMuscles targeted: vastus medialis, vastus lateralis, vastus intermedius

  • Find a slightly underinflated ball roughly the size of a soccer ball.
  • Place the ball between your legs, slightly above your knees.
  • Squeeze your knees together as tightly as possible and align your feet so that if you look down, your toes are directly below your knees.
  • When you have found the proper width, put a 1 1/2 to 2 in (4 to 5 cm) high object under each of your heels. A sturdy book or a door jamb will do nicely!
  • While squeezing the ball tightly and keeping toes pointed straight forward, squat down to chair seat height, while maintaining equal weight distribution throughout your feet.
  • Still squeezing the ball, stand all the way up to starting position.

Progression: add weight by holding a dumbbell at your chest.

Rock and Roller

Rock and RollerMuscles targeted: tensor fasciae latae, iliotibial band (IT band), sartorius

  • Use a foam roller or a tennis ball.
  • Lie on your side on top of the roller so that it’s lined up horizontal to your body.
  • Situate yourself so that the roller is putting direct pressure on your tensor fasciae latae, (located below and behind your hip bone); it will be tender.
  • Lie on the roller, applying as much weight as you can bear while still relaxing your leg muscles.
  • After holding for 60 seconds twice, slowly roll your body, allowing the roller to go all the way down the side of your leg to your knee.
  • Carefully roll it back up your leg to your hip.
  • Repeat this 15 times.
  • Turn over so you are face down on the floor. Move your body to the side of the roller and deliberately roll from your hip down to your knee and back again 15 more times.
  • Do the same circuit with your other leg.

About the Author

Brendan Rolfe, PTS, NWS, is an elite personal trainer and nutrition and wellness specialist with RAWE Health Solutions in Vancouver. He specializes in functional fitness and training elite-level athletes.

SHARING: I do not claim all posts to be my own…I post the sites they are from if the source is known.

JOKE OF THE DAY: Irony is the opposite of wrinkly.

HAPPY DECEMBER 22 BIRTHDAY TO: Ralph Fiennes 51, Jordin Sparks 24, Chris Carmack 34, Diane Sawyer 68, Steve Carlton 69, Steve Garvey 65, David S. Goyer 48, Ali Lohan 21, Hector Elizondo 78, Gene Rayburn (1917-1999), Robin Gibb (1949-2012), Maurice Gibb (1949-2003), and Barbara Billingsley (1915-2010).