Here are some good tips to make shoveling easier and safer:
Get a good shovel. Look for a lighter-weight shovel that suits your size. A smaller shovel will allow you to scoop up less snow at a time and avoid getting hurt. DeNubile says shovels with a bend in them, as opposed to the straight, broomstick-type style, are better for your lower back.
Pace yourself. Start shoveling soon after newly fallen snow since it is lighter than wet, heavily packed snow, and take small breaks (shovel an inch or two, rest, and repeat). Start out slowly to avoid putting too much stress on your heart all at once.
Push, rather than lift. When you can, try pushing the snow away from you, rather than lifting it, to avoid straining or twisting your back. Look for a shovel with a blade that makes it easier to push snow.
Use your legs. If you must lift snow, fill your shovel no more than half full. Bend your knees and lift with your legs, rather than your back. Keep your back straight. Avoid throwing snow over your shoulder or to the side, which causes your back to twist and can injure your shoulders.
Watch for ice. Look out for ice under the snow or on the ground that can cause you to slip and fall. Black ice, which looks like water but is actually thin ice, can be especially dangerous.
Ask for help. Don't be afraid to ask someone to help you if it's a huge job, says DeNubile. "Clean some of it yourself but don't feel like you have to do it all."
Listen to your body. If you feel tightness in your chest or have any pain, stop right away and call your doctor. If you're sore after shoveling, take a hot bath, get a massage, or take a pain reliever, says DiNubile. If you still don't feel well, see your doctor.
Finally, a good fitness program that builds strength and endurance can make shoveling snow a lot easier for you, according to DiNubile. "A year-round conditioning program really prevents injuries and problems."
Sources: American Academy of Orthopaedic Surgeons, National Safety Council, North Dakota State University Extension Service
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So here are 5 more fat loss tips for beginner & advanced readers.
1) No liquid calories (with the exception of a post-workout drink).
Get rid of all the juices, the sodas, and the sports drinks. Liquid
sugar is the last thing you need when you are trying to lose fat.
You must also limit your alcohol intake - especially if you are
adding mix to drinks...that is a double calorie bomb! A single "Jack and Coke" is over 200 calories (100 calories from booze and 100 calories from mix).
2) No fast food.
Do not eat at fast food restaurants. Even if you choose what you
think is healthy, remember this:
Fast food restaurants are all about profit.
And in order to profit while giving you cheap, quick, and easy to
prepare foods, the quality of the food ingredients will be poor -
especially the protein.
Now you might have read that you can still make healthy choices at fast food restaurants. But you know what, that's just
politically-correct opinion. If it's fast food, it's poor food.
Walking into a burger joint and grabbing a chicken breast on a
white bread bun with a piece of old lettuce and a half-green,
half-pink tomato is "barely" healthy eating.
The politically-incorrect truth is that it's going to take time and
effort to eat properly. You will have to plan, shop, and prepare
healthy meals. You will have to spend time cleaning, cutting, and
cooking your food. That's the truth.
But believe me, it will taste so much better than fast food, and
healthy eating will make you more alert. Eating fast food will make you feel terrible, and will make you want to have an afternoon nap at your desk.
Make one small improvement to your nutrition everyday for the rest of your life.
3) Eat more fruits and vegetables.
If you are eating 2 servings per day, then go up to 4 servings per day by the end of the week. And even if you think you are doing great by having 5 servings per day, you still need to double that (take 2-3 weeks to work your way up to 10 servings per day).
Stick with fiber-rich fruits and vegetables - organic if possible.
4) Eat 1oz of almonds or walnuts per day (1/2 oz in the AM, and the other half in the afternoon).
Most nuts are roasted in oils (possible source of trans fats), so
stick to natural or dry-roasted nuts.
Don't panic...this small amount of nuts won't make you fat, but will fill you up and help you lose weight.
5) Be consistent with your workouts.
And make sure the workouts are efficient and effective. To make it easy for you to follow, stick with the Turbulence Training fat burning workout system.
It doesn't matter if you train in the morning before or after
breakfast, or at night before or after dinner, or at 1pm on days
when the moon is in line with Saturn...don't worry about the
details, just train consistently.
Click here to get Turbulence Training
==> http://www.turbulencetraining.com
6) BONUS TIP: Go for a walk after lunch or dinner (or anytime you eat a big meal). Research shows this will help you control your cholesterol and triglycerides, plus any movement is better than sitting around watching the TV and snacking.
Improve your lifestyle everyday,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
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