The Millstone Times June 2019

HEALTH 

 WELLNESS

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Relax in a spa like environment. Dr. Richard Allen, DC strives to deliver quality wellness and pain management care using Chiropractic, Active and Passive Therapies, Flexibility Work, In-Office Rehabilitation Services & Home Care Recommendations. Michelle Gursky Allen, MS,RD,CDN provides nutrition counseling for people with eating disorders, weight management issues and medical nutrition therapy, using a nonjudgmental and collaborative approach. Dr. Herng Wu, Lic. Ac., Dipl. O.M., Ph.D. Acupuncture services can help a number of issues such as chronic pain, hypertension, weight, sleep, anxiety, fertility and menopausal changes. Dr. Margo Hurewitz, PsyD licensed psychologist who specializes in treating children, adolescents and adults who are struggling with binge eating, anorexia, and bulimia as well as other psychiatric conditions such as depression and anxiety.

MEN’S HEALTH - Shape Up for the Summer By Mia Ingui Sun’s out, guns out! The best way to ensure that you’ll be looking spectacular riding the waves this summer is to hit the gym and target the areas that are key for overall fitness. Here are some effective exercises for men. Chest: Neutral-Grip Dumbbell Bench Press Do this: Lie on a flat bench and hold a pair of dumbbells over your chest, palms facing in. Lower the dumbbells to the sides of your chest. Pause, then press them back up. Do 10 reps. Core: Half-Kneeling Rotational Cable Chop Do this: Attach a rope to a cable station; kneel on your right knee, your left side facing the machine. Rotate as you pull the rope past your right hip. Do 10 reps, switch sides, and repeat. Quads: Barbell Front Squat with Heels Elevated Do this: With your heels on weight plates, hold a barbell across the front of your shoulders with your palms facing up. Squat until your thighs are paral- lel to the floor. Do 10 reps. Shoulders: Kettlebell Press Do this: Hold a Kettlebell in your left hand in front of your shoulder, bottom up. Step forward with your right foot and kneel on your left knee. Press the bell overhead 10 times. Stand up, switch sides, and repeat. Hamstrings: Barbell Straight-Leg Dead Lift Do this: Grab a barbell and let it hang at arm’s length in front of you. Keeping your knees slightly bent, push your hips back and lower your torso until it’s nearly parallel to the floor. Do 10 reps.

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Finding the Time to Bike Physical fitness tops the list of benefits that come with riding your bike, as research links improved cardiovascular health to biking. Regular cycling also can help protect you from serious diseases such as obesity, cancer, heart disease, diabetes and arthritis. Cycling is low impact on your joints and gives you a well-rounded muscle workout. It also is great for improving your strength, stamina and overall aerobic fitness. Finding the time or the motivation to jump on a bike can be a challenge, however, for many people. Make it Fun

One of the best ways to enjoy cycling is to make it a leisurely activity. Odds are there are safe hilly areas or designated recreational spots in your area that can be perfect for an afternoon on your bike. Even though cycling does require the purchase of a bike, it is an otherwise low-cost way to stay in great shape, as you need only yourself and a safe course to enjoy yourself. Bike to Work Week If you need some help being inspired to ride your bike to work, make it a group activity. The average North American bicycle commuter is a 39-year-old male professional with a household income in excess of $45,000, according to a survey published in the Journal of the Transportation Research Board. But anyone can choose to make their trip to work more physically beneficial. Tips & Safety To make sure you arrive at your destination safely, follow these tips from the League of American Bicyclists: • Always wear a helmet to protect your head in the event of a crash;

• Wear bright clothing; and • Check the forecast.

• Obey all top signs, traffic lights and lane markings; • Look before you change lanes or signal a turn;

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