In The Press
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April 16 |
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TWO MEN AND A TRUCK Newsmaker Award (pdf, 28 KB)
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March 25 |
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SunFest Announces New Music Night Line-Up (pdf, 460 KB) |
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April 16 |
» |
TWO MEN AND A TRUCK Newsmaker Award (pdf, 28 KB)
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March 25 |
» |
SunFest Announces New Music Night Line-Up (pdf, 460 KB) |
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We’ve all heard about it, we’ve all read about it and we know we should be working it! But what is it, where is it, how should we work it and what benefit will it be to us if we do?
To answer these questions you should ask a dancer or should I say a ballet dancer. Dancers have understood the role and benefit of core strength for centuries and it shows – professional dancers generally stay fit well into their old age. They stand taller and have more energy at a time when many of their peers can just hobble along. To think that Margot Fonteyn was forty years of age when she first danced with Nureyev in Giselle is remarkable, especially when you consider he was 20 years her junior!
The core muscles include not only those in your abdominals and back (erector spinae), but also muscles in your pelvic floor and hips. Who would have thought that those pelvic floor muscles we’re continually told to keep strong before and after birth aid in stabilizing your spine? All of these muscles work together to keep your trunk stable while your limbs are active. Strong core muscles keep your back healthy. They hold your body upright improving your posture; they improve your balance and enable you to add strength to your arm and leg movements. If your core is weak, your body does not work as effectively and other muscles take up the slack – often resulting in injuries. A strong core will enable your body to function more effectively.
The four layers of our abdominals are rectus abdominus (the famous six pack), external obliques, internal obliques and transversus abdominis. Transversus is a major muscle of the functional core of the human body. The muscle fibers run horizontally from the lowest ribs in our back and encase, or hug the whole area below the navel.
Training and Benefits of Core Strength
The most well known and effective method of strengthening Transversus is the vacuum exercise that is when you literally suck the waistline in as if you were drawing the navel into the spine, or, to put it into everyday terms when you try and do up a pair of pants that may be a little snug around the waist! The Transversus abdominus also (involuntarily) contracts during lifts; it is the body’s natural weight-lifting belt, stabilizing the spine and pelvis during lifting movements. It has been estimated that the contraction of Transversus and other muscles reduces the vertical pressure on the intervertebral discs by as much as 40%. It literally acts as a girdle or corset by creating hoop tension around the midsection.
While it is true that Transversus is vital to back and core health, the muscle also has the effect of pulling in what would otherwise be a protruding abdomen (hence its nickname, the “corset muscle”). Training rectus abdominus alone will not and cannot give one a “flat” belly; this effect is achieved only through training Transversus.
Exercises for Core Strength
The exercises that really target the core are the ones where you are moving your limbs and keeping your abdomen stable – spinal stabilization not spinal flexion. Pilates and Yoga have many moves that do just that. Any exercise that requires balance also brings the core muscles into play. The stability or balance ball is an excellent tool. In fact there are dozens and dozens of exercises with literally hundreds of videos and books that offer advice and routines on how to work the core. If at home routines are not for you then the majority of gyms will offer classes in core strength.
When developing your core, please remember that your core is a group of muscles so you should always have a balanced approach to them all. You need to work your back, abs and pelvic floor – having one area weak will result in muscle imbalance causing poor posture, a risk of injury, pain and discomfort. Don’t just limit your work to your exercise routine either, when sitting make sure you engage your core. Try this simple test; sit on the edge of a chair with both feet placed on the floor, exhale and let you belly go, notice what happens to your posture; your chest collapses, your shoulders roll forward and your chin raises slightly. Now repeat, as you exhale pull your waistline in, drawing your navel into your spine, notice how all of the above reverses? Every time you sit or stand take a moment to think about this vital group of muscles and you will stand/sit straighter, look leaner and feel stronger. Strength training is not just about the muscles you can see, its more than just appearances – it’s about gaining and maintaining health.
Train your belt on the inside, and you’ll be tightening up the one on the outside as well!
Cheryl Alker specializes in flexibility training, facial exercises and postural alignment. Her 25 year career started as a group fitness and personal trainer, she has lectured and directed fitness training programs in both Europe and the USA and was an advisor for a Governmental health promotion program. Alker and her company Stretch Education International continues to work with a select clientele from a base in Palm Beach County, Florida, certifying health professionals in her results based stretching program, educating consumers through public speaking and offering consultation to clients who wish to lose their muscular pain and gain flexibility to achieve full and active lifestyles. For more information about professional continuing education and consultation options, please call Cheryl on 561.889.3738 or visit www.stretcheducation.com.
As Easter approaches, once again many will give in to the impulse to buy an Easter bunny.
Its an impulse purchase that all too often ends up badly for the cute, furry baby bunnies being offered in the pet shop or flea market.
Contrary to popular opinion, rabbits do not make a good first pet for children. They are delicate, ground-loving creatures (think burrow) and can be nervous when handled by children. This can result in scratches for the child, and injury to the rabbit if it is dropped. All too often, these highly social animals end up isolated in the basement or garage after the Easter holiday is over.
A few months later, Easter rabbits are typically surrendered to shelters or set free in a park or backyard to fend for themselves.
But because domestic rabbits are a different species from their wild cousins, they cannot survive on their own. They’re often killed within a day or two by a predator
. If you really want a bunny, and can provide the proper housing and socialization it should have, here are some important caregiver tips from the House Rabbit Society and the Humane Society of the United States:
Rabbit Care
Adoption is the humane option for a family seriously seeking a floppy-eared friend. There are thousands of homeless rabbits available through shelters and rescue groups around the country.
For excellent guidelines on the care, feeding, behavior and health needs of pet rabbits visit the House Rabbit Societys web site at and that of their sister organization, “Make Mine Chocolate,” at . Both organizations are working to break the seasonal cycle of bunnies being acquired and then relinquished to shelters, by educating the public about the responsibilities involved in keeping a companion rabbit — before a rabbit is brought home.
Frances Goodman is a professional dog obedience trainer and pet care writer who lives in Royal Palm Beach. Email questions to her at
Please send us a favorite photo of your pet. Also, include 60 words about why you love your pet, your name, address, phone and the name of your pet. Send photos in jpeg file. Or mail your submission to the address below. * No photos will be returned.
Email your submission to:
OR:
Mail your submission to:
Around Wellington, AW Birthday
6243 Sand Hills Circle
Lake Worth, FL 33463
* No photos will be returned.
Around Wellington in Pictures
Just a few pictures “Around Wellington” brought to you each month by Lois Spatz. For photo copies, contact Lois Spatz at (561) 797-1056. For more photos of local events, click on Photo Galleries in the top menu.
Five years later, when I told my Florida friends that we were moving to Versailles in Wellington, they asked what direction that was. It is of great satisfaction to us to say that not only has the little hamlet of Wellington become a city, but the many beautiful communities that were built five or six years ago have grown and flourished.
For us, there was no choice. When we drove through the beautiful entrance of our future community, with its sparkling fountains, over a stone bridge lined with live oak trees and colorful flowers, we knew this was the place we wanted to build our new home. From that moment on, we never looked back, because we could see by the master plan of the community that we would have a home that we would enjoy for a long time.
For many, the word Versailles evokes an image of the Grand Palace in France with formal gardens and a dazzling Hall of Mirrors. For us, it means Paris has come to Wellington, and the mini French country chateaus that proliferate the rambling and verdant roads of Versailles are a symbol of comfort and rustic elegance. Louis XIV, known as “Le Roi Soleil” (The Sun King) would be truly pleased to see that his vision has arrived in Wellington, Florida.
You might say, but look what has happened. The economy is falling apart and there are empty homes everywhere. That is a truth we cannot ignore, but as a working Realtor, I see that sales are looking up. As a matter of fact, in Versailles, we have a growing number of home sales either closed or pending. Recovery is on the way, albeit a slow and tortuous path. By 2010, the numbers should be even better and balance will be more than just a hope; it will be a reality.
In the meantime, we greet our neighbors on our routine walks around the community, we wave to the bikers and the dogs, we enjoy the many country club style amenities available to us and we celebrate the lifestyle that would have made Louis proud.
Karen Gant is a Realtor and a Marketer living the Wellington lifestyle with her husband Richard and her indomitable Maltese consultant, Gatsby the Great. For comments and questions, she can be reached at: www.aroundwellington.com.
I am thankful
for all that I have
and for everything that I lost
I am thankful
for my happiness
and for all of my sorrow
I am thankful
for every pleasure
and for all my pain
I am thankful
for my great successes
and for my monumental failures
I am thankful
for everything that is good
and for everything that is bad
I am thankful
for everyone who loves me
and for everybody who hates me
I am thankful
for life
and for death
Bryan Hayes
January 20, 2009
Dear Fellow Newsaholics,
Yes, yes, I know all about the terrible news everywhere these days. However, I submit that – in addition to all the gloom and doom – ridiculous items also pepper the newspaper daily. And sometimes, many of us skip over articles of the absurd, the outrageous, and even the most innocuous. But they’re there. Every day. And viewed the right way, they’re humorous. A few modest examples:
– No swimming pedicurists down here.
The Florida Board of Cosmetology has ruled against the use of tiny flesh-sucking fish to nibble dead skin and thick calluses from toes and heels of consumers seeking pedicures. In the skin-eating process, popular in Asia and some U.S. cities, tiny toothless fish, commonly called, “Doctor fish,” wolf down decaying skin with apparent gusto. I concur with the board’s decision. There’s something off-putting about a pedicurist telling a customer, “Just stick your feet in the tub and give the fish a little nosh.”
– Can’t tell the future without a psychic.
According to Jill Dahne, Hollywood psychic, people reach out to seers such as herself in critical times like these, anxious to find out what the future holds in store. While Ms. Dahne does predict the future, she does not indulge in speculation over outcomes of ball games or horse races. Meanwhile, Rosemary McArthur, founder of the American Association of Psychics & Mediums, warns that “not all psychics can be trusted. There are a lot of desperate people right now, and they’re reaching out to psychics; a lot of these people are being taken for a ride.” Wonder if this warning includes Jill Dahne, who charges $200 for a psychic reading … and last year predicted Hillary Clinton would win the presidency and name her husband as VP.
– Budget tricks.
In his first speech to Congress, our new president promised that his first budget will include money for the Iraq War, the buildup in Afghanistan and other expenditures. The previous administration omitted such costs in its budgets, later asking for extra revenue in special appeals. Uh oh. Hope my wife missed that part of the speech. Whenever I draw up a household budget for the two of us, I deliberately use Bush’s strategy, leaving out salami, cheddar cheese and hot fudge.
– Let’s hear it for the vaunted World of Academe.
A Tampa newspaper reports that Abdul Rao, a University of South Florida dean who helped steal a $100 bike, is expected to resign. Rumor has it that Rao was Dean of the School of Ethics.
– Now let’s not rush to judgment.
The Rev. Francis Guinan, accused of stealing almost $500,000 from a Delray Beach church, recently said he “felt as though he had discretion to spend church money how he wanted, but was sorry for some of his spending.” The priest, according to a recent article, used the money for “girlfriends, trips, and supporting a gambling habit.” One would love to hear how the Vatican felt about the priest’s belief he had discretion to spend money on a girlfriend. And did he wear his priestly attire while messing around? Perhaps the girlfriend was turned on by his holy look.
– To escape arrest, steal big.
FBI agents tracked down financier R. Allen Stanford last month, serving him with legal papers for perpetrating a fraud which can cost investors eight billion dollars. Mr. Stanford has not been charged with any crime, is not under arrest and is not in custody. Apparently, the feds are using the Bernie Madoff yardstick for crimes, and will wait until Mr. Stanford’s swindling efforts reach 50 billion dollars before arresting him.
– Teens speechless after arrest.
Five Palm Bay teens “were arrested on burglary-related charges after police followed a trail of Reese’s Peanut Butter Cups packages from the crime scene back to the house of one of the teens.” Word has it they were unable to give a statement to police because their tongues were stuck to the roof of their mouths.
– Languishing Languages.
Christopher Moseley, an Australian linguist who edited a recently published atlas that documents 2,500 dead or dying languages, reports that “Language endangerment is a universal phenomenon.” If he ever hears how professional athletes and teens conjugate verbs, he’ll no doubt place the English language on the Endangered Species list.
– “Humans evolved feet first.”
At least that’s how some anthropologists see it. The journal, Science, recently reported that human feet – as we know them today – appeared much earlier than previously thought. Recently discovered fossilized footprints, 1.5 millions years old, indicate that as far back as 1.5 million years ago, hominids had a pronounced arch and a big toe parallel to other toes. Where’s the big news in that? I can name at least a half-dozen professional athletes whose brain size is still trying to catch up to their foot size.
– Ozzie does it again.
I thought I’d heard the end of Ozzie Guillen’s silly rants last time I left Chicago. But this outspoken manager of the Chicago White Sox was recently quoted as saying, “I hope I die on the field. I hope when I walk to change the pitcher, I drop dead and that’s it. I know my family would be so happy it happened on the field.” Oh, shut up.
– Hey, I’m convinced.
Aasiya Hassan launched his Bridges TV network in Buffalo, New York, in 2004, hoping the network would “balance negative portrayals of Muslims following the Sept. 11, 2001 terror attacks.” Earlier this year, Hassan’s wife asked for a divorce, so Hassan beheaded her at his TV station. Yessir, nothing like a good old decapitation to change your mind about someone.
Well, it’s time to get today’s newspaper and look for some good laughs. Oh look, here’s one! I just picked up the sports page and spotted an article about Dwayne Wade. Not about his playing ability, but about his fashion-plate Band-Aids.
MOMMY MOMENTS
The best things in life are free…as the saying goes. Hugs, kisses and laughs with our kids can come without undue expense or complicated electronic gadgets. What our kids really want is our time, attention and praise. A bit of creativity and ingenuity will garner those smiles and “Kodak” moments.
Let’s start by taking a look around the kitchen. Find a potato and cut it in ½ and see what happens if you suspend the eye end by toothpicks in an old jar. Make sure to keep the water filled and position your potato sprout in a warm sunny spot (pretty much anyplace here.) Within a couple of weeks you have sprouting leaves. The potato can then be transferred into potting soil in a pot in the same sunny spot. After a while it can be transplanted outside.
With the other half of the potato, you can create a homemade stamping tool. Pick a simple shape like a star or a tree. The adults can skillfully carve with leftover pumpkin carving tools or a paring knife. Paint the shape with mustard and catsup, if no other paints happen to be handy, and stamp on paper.
Another fun activity is making a book. Have the kids write or tell you a story made out of pictures cut from old magazines (like an old Around Wellington Magazine). Depending on the skill level, the kids or you can cut out the pictures. Then they can make up a tantalizing tale about Mr. Cantankerously Yours or Gelato Stick or whatever catches their fancy. Glue the pictures corresponding to the story on paper and write it down. Punch holes and tie with string or yarn. Voila, a story they can be proud of and memories stored as a keepsake of time encapsulated.
For activities outside the home, our favorite was the California Pizza Kitchen (CPK) Kids Restaurant Tour. I organized a group of preschool moms and made an appointment for the kids to tour the kitchen at CPK. The kids were able to don chef’s hats and build their own pizza. After the CPK staff skillfully tended the pizzas in the oven, kids and moms, too, partook in the delicious creations. Astonishingly, the cost was, you guessed it . . . FREE. Needless to say, the kids request to go to CPK to eat pizza. Here’s a link for more information: www.cpk.com/cpkids/programs. Check with other local pizza restaurants, store bakeries, bagel stores, etc. to see if you can arrange for a small group tour. It’s a fun and educational opportunity.
When you want to shore up your stash of toys and games, or unload them with little inconvenience, look no further than the area’s Freecycle Group. Freecycle began in Arizona, as stated on the group’s webpage, “It’s a grassroots and entirely nonprofit movement of people who are giving (and getting) stuff for free in their own towns and thus keeping good stuff out of landfills. Membership is free, and everything posted must be FREE, legal and appropriate for all ages. To view the items being given away or sought in West Palm Beach, you must be a member of the local group.” Check this link for more information: www.freecycle.org/group/US/Florida/West%20Palm%20Beach
It’s worth looking into. I’ve been a very grateful beneficiary as well a relieved giver of unneeded items. It’s certainly more efficient than hoping to find something left on the curb.
As a mother of two small boys, I’ve needed to be clever about finding activities to meet their unending energy without “breaking the bank.” It’s resourcefulness that’s called for in times like these! You too can find ways to “be” with your children, without spending money. And don’t forget to get out the camera.
Melanie Lewis is the mother of two boys, ages 3 and 5. She is married to a self-described geek and works part-time. She enjoys reading, gardening and playing with her Blue-mitted Ragdoll cat Percy and Golden Retriever Rosie.
AW Spotlight
Keeping the climates and homes of their animals in mind, the zoo features only those animals indigenous to North and South America, Asia and Australia. No African animals, for example. The goal is to mimic the climate of the animals’ places of origin as closely as possible. The Palm Beach Zoo spans 23 acres and hosts many interesting animals, including tigers, lemurs, siamings (apes whose call can be heard up to three miles away) and many varieties of birds, including the beautiful peacocks who stroll about freely throughout the zoo. In addition to animal life, there’s quite an impressive botanical collection at the zoo. Some of the banyan and ficus trees have existed since the days of founder Paul Dreher. In addition to being a zoo, the staff aims to achieve the status of “botanical garden” in the future too.
The carousel rides costs two dollars (a donation to the animals), which goes toward animal upkeep. The Palm Beach Zoo’s carousel is a very popular attraction, especially among young children and gives them the opportunity to ride several of their favorite animals (in addition to the traditional horses).
Many local families have discovered the secret to year-round fun, the fact that a zoo pass for a family of four pays for itself with just two visits to the zoo. It’s a “best kept secret” among parents with young children! In addition to unlimited time at the Palm Beach Zoo, the membership (for $85) includes a combination of free admission and discounted admission to 130 other zoos, aquariums and museums throughout the country. It also includes 10% off concessions and gift shop purchases.
The Palm Beach Zoo
(561) 547-WILD
1301 Summit Boulevard
West Palm Beach, FL 33405
www.palmbeachzoo.org