If you are like most people, time is a very sacred commodity.”Carving Out” 60 minutes to workout everyday, takes much pre-planning and juggling work and family commitments. Most people do an admirable job of setting-up the actual workout time. What is key, is what happens once you are in the gym and ready to workout. Have you spent as much time planning your workout, as you do setting-up the day and time?This plan,or schedule for your workout,is key to maximizing the available workout time.Write your workout down on paper,or a log book. Some folks keep their workout detail in the heads.The key is having some sort of pre-plan before entering the workout space.

For purposes of this Blog, we are speaking of developing a Rhythm to your workouts. Rhythm is the state where you are so engaged in the workout, that time moves quickly and efficiently. Your able to accomplish your workout goals in a specified time period and ultimately see progress in your overall fitness level. Listed below are some easy to to implement steps to developing your individual Rhythm.

• Pre-plan your workout for efficient use of time.
• No two Rhythms are the same. Find what works for you individually and strive to execute.
• Gyms specifically can be crowded. Don’t overly socialize. Stick to the daily plan. Stay on task!
• Unplug. Free your self of all electronic devices. Your body reacts better and stays in Rhythm better, when you listen to your mind and body, while moving through your exercise sequence.
• Evaluate. During your commute home, or to work, evaluate the workout you just completed. Improve on what worked and eliminate what did not work. Did the workout stay on task and did you feel in Rhythm?

Good Luck!

 

For many years,the debates over the value of stretching and which form of stretching is better,have been hot and heavy!I am here to tell you now,stretching is very beneficial to the body and mind!Stretch Daily!Make stretching a part of your fitness routine and make it part of your life.Regardless of your regular workout schedule,make stretching a part of your day.There are many benefits to stretching:

. Improves flexibility and joint range of motion.

. Improves circulation.

. Improves posture and balance,by allowing you to sit and stand taller.

. Mentally and physiologically beneficial.

. Chronic pain can be reduced.

. Feel stronger,more resilient and vigorous.

As you can see,there are a wide range of benefits for stretching.One of the overlooked benefits,is simply increasing one’s ability to handle “real life” actions.Simple tasks,such as lifting groceries,walking up stairs and getting up from a chair,become easier and less painful,when doing a consistent stretching program.

 

How To Get Started

Getting started with a stretching program can be accomplished in various ways.Many people stretch prior to and after a workout.In addition,many people like to stretch first thing in the morning.Ideally,this would be done right after waking-up.This type of stretching program can be done sitting on the edge of the bed,sitting in a straight back chair,or standing.I would recommend swinging your legs out of bed slowly and sitting for a short period of time on the edge of the bed.This will insure that you are oriented,stable and balanced.Have both feet on the floor and your back straight.Stand-up straight and start with 10-12 deep breaths.Slowly inhale and exhale.When breathing is completed,raise your arms over head and move from side to side.This will stretch out the shoulder area.A series of “Shoulder Shrugs” is a good next step.A “Shoulder Shrug”,is a rotation of your shoulders forward and backwards.Do a series of 7-10 “Shoulder Shrugs”.Next,slowly swing both arms in a windmill motion forward and backward 10-12 times. Next,put one arm behind your head in a bent,angled position.Grab the elbow with your opposite hand and “crawl” your fingers down your back,as far as you can comfortably reach.Repeat this stretch with the opposite arm.Finish the sequence by slowly bending at your waist and touching as far down on your ankles as possible.The ultimate goal would be to touch your toes.Hold this position for 20-30 seconds.This is an example of Static Stretching.As with all standing stretches,use correct form. Stand tall,with feet shoulder width apart.

Types of Stretching

We will concentrate on three basic,recognized types of stretching. These are,Static,Dynamic and Resistance Stretching.A key element to consider is having a proper warm-up period.When doing a light stretch first thing in the morning after rising,is a preparing for the day!A warm-up prior to stretching,is a more formal preparation for a workout.When warming-up,do some light aerobic activity,such as walking on a Treadmill,or riding a Stationary Bike. The benefits of a light warm-up prior to stretching are listed below:

. Elevates the Core Body Temperature.

. Improves blood flow.

. Lubricates the muscle joints,allowing them to contract and relax more efficiently.

. Makes it easier to burn calories.

. Increases heart and respiratory rate.

. Prepares the body for a demanding workout.

Note,stretching “cold muscles” can lead to pulled or strained muscles.

Static Stretching

Static stretching,is the most conventional form of stretching.It is a slow and constant holding of a position for 20-30 seconds.This type of stretching improves your range of motion and flexibility. The jury is still out,with regard to Static Stretching significantly reducing injury rate. This type of stretching generally makes you feel better and gives you “piece of mind”Static Stretching is best when a warm-up period is used prior to starting the actual stretching sequence.

Examples of Static Stretching

1. Seated position.Slightly bend one leg and pull in towards the center of the body,while reaching down to the ankle area,with the hand on the same side of the body.Hold this position for 20-30 seconds,change legs and repeat.This stretch is beneficial for the lower back,hamstrings and hips.
2. Seated position.Bring soles of the feet together facing each other.Press down slightly on the thighs with both elbows,simultaneously. This will open up the groin area on both sides.Hold for 20-30 seconds.This is very good Static Stretch for the groin area.

Examples of Dynamic Stretching

1. Stand upright,with the back straight,feet shoulder width apart.With one hand hold onto a stationary object,such as a small chair,wall or fence.Begin by swinging one leg in a side to side,criss cross motion.Do 12 repetitions and change to the opposite leg.
2. Same positioning as # 1.Hold a stationary object with one hand and swing leg forward and back.Do 12 repetitions and change to opposite leg.

Note,balance is key with Dynamic Stretching.Do not over extend leg movements.This can decrease balance and potentially cause injury.

Resistance Stretching

Last but not least,is Resistance Stretching. Following a Static Stretching routine,add in some Resistance Stretching.Resistance Stretching increases the length of your muscles,assisting in strengthening target areas and helping to lessen back pain.

Key Resistant Stretches

There is one key Resistant Stretch with 3 parts.You will need a partner for this sequence.Lay on your back and raise one straight leg upward.Your partner will place the heel of their hand,against the heel area of your foot.Both parties will apply pressure.Your partner will offer resistance ,as you push your foot forward.Hold this position for 10 seconds.Repeat 2-3 times.Part 2 of this stretch,is to push outward. Use the same leg positioning in parts 2 and 3,as in part 1.Your partner will place their hand in the same position,as part 1.Hold for 10 seconds.Repeat 2-3 times.Part 3,is an inward push against hand resistance by your partner.Hold the resistance for 10 seconds.Repeat 2-3 times. Change legs and repeat the sequence.

As you can see,the simple notion of stretching has many forms and elements.Research is continually taking place,regarding stretching.Stretching is the new preventative medicine!Stretch daily,for short and long term benefits.

 

 

As we draw to the end of February and with Valentine’s Day, in our “rearview mirror,” let’s reflect on the Month of Love. More importantly, the concept of Loving Your Body. To be very specific, Loving Your Heart.

Heart To Heart Facts.

Did You Know?

• The heart beats 100,000 times per day.
• The heart sends 2,000 gallons of blood through your body daily.
• The heart is no bigger than your fist, yet is the hardest working muscle in your body.
• The heart never rests!

In 2016, love your heart. Get your heart working. Here are some helpful hints

1. Eat better. Have a well balanced diet, rich in Heart Healthy Foods. Here are some key foods to add to your daily/weekly diet:

• Eat Fresh fruits and vegetables,in a variety of colors.
• Eat whole grains,beans and nuts.
• Eat fresh fish,that contain large amounts of omega-3 fatty acids.Such fish as Salmon,Mackerel and Sardines. These are key heart healthy fish options.
• Eat Oatmeal, which is high in soluble fiber and can lower cholesterol.
• Eat blueberries,which can decrease blood pressure.
• Eat soy products, such as tofu and soy milk.

2. Do more aerobic based activities. Take a run or walk. Put in time on the treadmill or elliptical machines. Even simple habits, such as using the stairs, instead of an elevator, have a positive effect on your Heart Health.

AquaBells offers a wide range of aerobic based exercises, using the AquaBells Ankle Weights. A few examples are listed below:

• Standing Single Leg Side Extension Lift: standing with back straight and feet shoulder width apart,raise one leg out to the side as high as comfortable,while maintaining balance. Do 15-20 reps, rest 30 seconds and repeat. Do 3 sets each leg, using the AquaBells Ankle Weights.

.

• Lay on back, two leg Bicycle Motion: While on back, alternate legs in a bicycle pumping motion. Use your AquaBells Ankle Weights on each ankle. Execute 20-30 alternate leg bicycle pumps, rest 30 seconds and repeat. Do three sets of this exercise.

• Standing Scissor Motion: Put both hands on the back of a chair. Swing one leg across your body in a scissors motion. Do 15-20 reps, rest 30 seconds and repeat. Do three sets of this exercise, with both legs. Another ideal, AquaBells Ankle Weight exercise.

Think about your heart health,while at your place of work. If you work at a desk for long periods of time, there a number of Heart Healthy fitness breaks everyone can do. Get-up periodically and take a short walk. Stand behind your chair and do a series of knee bends. This will activate your heart and stretch your legs.

Last, but not least. To gain optimal heart health, don’t smoke!

Use February as a springboard to better Heart Health in 2016 and beyond. Love Your Heart.

 

Today’s world,is a technically crowded place! We all have I Phones,I Pads and I Pods to contend with.We are literally and figuratively “plugged in constantly” Traditional written and verbal communications,are rapidly going the way of the Horse and Buggy.Now,to further capitalize on this “tech boom”,companies all over the world are designing,developing and marketing fitness devices designed to monitor our every movement and physical function.Consumers are now “pitched” not only the popular Fitbit,but an array of emerging products. Such products as Smart Belt(counts steps and measures weight) and Smart Sox(with embedded sensors and a GPS to tell runners how their feet are landing)

Don’t get me wrong! Tech can be good,BUT……. Fitness and training are very individual processes.Everyone approaches fitness and training differently.We would agree that a specific type of program that works for one person,may be totally wrong for another.

“Your body is precious.It is our vehicle for awakening.Treat it with care”-Buddha

For many people,to awaken your body,you must get into a zone.When you walk into a fitness center,start on an outside run,or simply do some exercising at home,you are getting ready for a different experience.You aren’t at work,shopping,studying,or watching TV.Your awareness and senses should be sharper.Your are beginning the process of Listening To Your Body. Basically,you can’t listen to your body if you are using some sort of device.The devices take way your focus and mask your awareness and senses.

Much has been written about the use of fitness devices,while training.Most of what has been written is marketing and sales driven,prompting consumers to buy the newest,greatest device.This marketing and sales driven strategy is designed to influence consumers,to believe that a particular product will enhance fitness,help lose weight etc.

Endeavor Partners Research found,”more than half of US consumers who have owned a fitness device,stopped using the device within six months of receiving it” Many want and crave the newest tech gadgets.Many think the newest tech devices will offer a “quick fix” for their lack of fitness or better health.Generally,when people rely on game like incentives to motivate their behavior,the games get old and stale and the newness comes to an end.Now,money has been spent,the device has been used and if a miracle cure doesn’t happen,the individuals fitness program takes a step backward.

The natural alternative to a fitness device telling you how many steps you have walked,or the number of hours you have slept,is to Listen To Your Body.Start by following these simple steps when doing your exercise program:

. At the start of the workout,relax and take a deep breath

. Feel your heart beat

. Align your body correctly

. Use good posture.Stand tall,head up.

. As you exercise,listen to how your body responds to the routines you are executing.If you feel some fatigue,off balance,or out of rhythm,stop! Take a short break and resume your program.If you can’t continue,that is OK.Note,where you stopped and try to do a little more during your next session.

Our bodies are incredibly smart,when you Listen,not plugged into a device.Feel the movements,experience the sweat and enjoy the moment.Find the type of fitness program you most enjoy.Workout because you love the experience,not because a fitness device tells you what to do.

 

Good Luck

 

 

The AquaBells product assortment, includes Dumbbell and Ankle Weight sets. There are many introductory, intermediate and advanced exercise routines that can be executed with these pieces of equipment. Todays’ Blog will focus on some key ankle weight exercise routines,for all levels of fitness enthusiasts.

Before going into the specifics of key ankle weight exercises,we need point out how to correctly prepare the AquaBells Ankle Weights. AquaBells products can be used during travel, at home, or at the workplace. When using the AquaBells products, the chambers need to filled with water. The water adds weight to each chamber. When traveling, this process is potentially done more often. When using AquaBells in home, or workplace settings, the chambers can remain filled for extended periods of time. Note, when keeping the chambers filled for extended periods of time, you may need to occasionally do small “fill-ups” of water, as needed.

How to Quickly and Efficiently Fill The AquaBells Ankle Weights:

1. Lay the ankle weight flat at the bottom of a sink.
2. A funnel is shipped with each dumbbell set.If you have purchased only the ankle weights, use a small funnel from your home kitchen, or add the water directly from the faucet into the water valve. Set the water stream to slightly more than a “trickle” and adjust as needed.
3. Occasionally press down on the chamber while adding water.This will disperse the water equally in the chamber.
4. Occasionally pull-up on the valve. This will equally disperse the water level as well.
5. When filled with water, the weight of each ankle weight, is four pounds. Equally eliminate water from each chamber,if a lighter weight is desired.

Now you are ready to start your exercise routine. Attach each ankle weight around your ankles, with the Velcro Strap positioned in front. The Velcro Strap can allow for an adjustable,but firm enclosure.

 

As previously mentioned, there are many exercises you can do with AquaBells Ankle Weights. We will focus on a few key exercises to strengthen the lower body and Core. One very simple lower body routine,is pictured below. Stand parallel to a solid object,that can be used as support. Hold onto the solid object with your closest hand.Stand tall and extend your leg farthest away from the support area, out and up. Raise the leg to a point midway between the ground and your shoulder.The leg should be straight during this movement. If you are a beginner, or are feeling some discomfort, cut down on the height of the leg raise. As you gain strength and flexibility,you can try a higher extension. This exercise,can be done with each leg and will strengthen your interior leg muscles, hips and Core. Keep your Core muscles activated throughout the movement,by tightening your stomach and buttocks areas. An additional exercise using this same starting position, is to raise your outside leg forward, to a point midway between the floor and your shoulder. The leg should be straight in this movement, as well. When initially starting to use AquaBells Ankle Weights for lower body exercises, do two sets of 10 repetitions each, on both legs. As your strength and flexibility increases, additional sets and repetitions, can be added.

 

Your AquaBells Ankle Weights, can be also used for a variety of exercises, targeting your Core Muscles. The picture below shows a classic Core exercise, the “Bicycle Pump”Lay on your back, on a soft, but firm surface. This surface could be indoor carpet, grass, or on a yoga mat, if on a harder surface. Raise your head slightly and interlock your fingers behind your head. This position, will support your head and neck muscles. Initially, position your legs outward, together in a straight position. Bring one knee back towards your head and simultaneously bring the opposite elbow forward, lightly touching the knee at the mid point of your body. While doing this movement, engage your Core Muscles in the stomach and buttocks areas. Repeat this movement 10 times. As with the lower body movements above, two sets of ten repetitions, is a good starting point.

 

With all workouts, start and end with a stretching routine. When exercising the lower body pay special attention to stretching the groin, hamstring and hip areas. Good luck on your AquaBells Ankle Weight program.

 

 

For many years, people all over the world have used the last few days of December, to formulate their New Years Resolutions. Resolutions can vary from weight loss,to continued education and everything in between. Most people pick “Big Changes.” These “Big Changes” typically revolve around remaking your body, your career, your LIFE!

Whatever your New Years Resolution is for 2016, take the remaining days of 2015 to carefully layout your plan for success. With all of the planning,success and setbacks will happen. Remember, through all of these challenges, the most important resolution is, to have fun! Make your “Resolution Journey” enjoyable and fun. Make your Resolution something you look forward to, everyday.

DO SOMETHING FUN!

To find some great, in depth fitness pointers for January, refer to the below ‘Tip of The Month,” from our good friends at Get Fit Forever. As we finish-up a most enjoyable year for AquaBells, we would like to thank all of you who have followed our Blog and supported AquaBells! Keep visiting our Blog, website and social media sites. Good luck with your 2016 New Year’s Resolutions.

January Tip of the Month

Get Fit Forever

1. Make your resolutions simple;
2. Make your resolutions specific. A resolution, such as “losing weight” is too general. A specific goal is needed. A good example would be to lose 25 pounds in 2015. The weight loss goal, could be then divided into mini resolutions. That could then be a manageable goal of losing 2 ½ pounds per month;
3. Have a “resolution buddy.” Pick a buddy who you are close to and you feel comfortable reporting your progress to. This should be someone who will challenge you and help you over various “roadblocks” you may encounter;
4. Choose a food that you know is unhealthy, but that you crave. Your resolution could be to eliminate that one food and replace it with a healthy item.

 

In my Blog of last week,I made reference to a now common fitness term,muscle confusion.Simply put,muscle confusion,is a training concept that is centered around variety in workouts.Muscle confusion is not a new concept. Body building guru,Joe Weider cited muscle confusion in the 1960’s.This in part,led to the creation of his famed,”Weider System”

We all recognize that muscle confusion is not a scientific term.So why all the controversy?The traditional body building camp,believes that workouts should target key muscle groups and be somewhat repetitive. Any changing of the set routine should involve increasing the sets of an exercise,increasing the repetitions and increasing the weight lifted. There are some who would also add in changing the speed of the repetitions and the amount of rest between exercises.The second distinct group,involves more recent fitness regimes,such as P90X,Cross Fit and H.I.IT.These new groups have initiated a new generation of fitness devotees.The traditional group,has called out the new entrees,for their devotion to the term muscle confusion. The old guard,would contend that muscle confusion,is purely a marketing ploy,to sell more exercise DVD’S!

The proponents of the muscle confusion theory,would contend that workouts should change daily and not be repeated,in the short term. This group,feels that muscles need to be challenged with new repetitions daily,or fitness progress will be stagnant and may plateau.

Is muscle confusion a viable concept,or a play on words without meaning?Common sense would indicate that doing any task over and over again,would led to being very proficient at doing that task. In training,you will become familiar with the routine with correct form and without sustaining injuries.This would be one of the positive points,for traditional body build group. Most of the current fitness advocates,are not body builders!Most,are busy people with a set amount of time to complete their workouts and get maximum results.Many of these same people are geared to new,better and innovative.With all of these factors in mind,changing-up your workout regime,may be good!

As I mentioned in last weeks Blog,everyone should do some sort of pre workout planning.This planning could be for the month,week,or day.The initial planning might be a broad overview of the month or week.The next step is to focus down to the daily workout.When you do the daily focusing down,take into consideration your individual time allotment,muscle groups to focus on etc.I personally alternate between a lifting day and the following day,an Aerobic session.This is where your individual planning comes in.For my lifting days of upper and lower body muscles,25-50% are carryover exercises.These could be in the free weight family,with Chest Press,Shoulder Press,Squat type exercises.The remaining time is focused on additional muscle groups,with various exercises that are cycled thru over the course of a tw0-three week time period.Additionally,always start each workout with a stretching session(more on stretching in future Blogs)if time permits,a stretching session at the end of the workout,to remove as much lactic acid from the muscles as possible.Adding in at least ten minutes of Aerobic activity will help “ready” the body for the workout ahead.During the lifting days,I build in cycles.This will allow you to add weight and repetitions to your routine and ultimately add muscle strength and endurance.This is the concept of Progressive Overload.Remember,if you feel yourself hitting a plateau and getting “stale”,this is a good time to re-fresh your routine.Any number of refreshing strategies can work.You can eliminate short term, or your “go to” basic exercises and replace them with others that still use the same muscle groups.If after two-three workouts you feel refreshed,return to your regular regime.Another key element,is the time you spend between each exercise.Previously,we mentioned most people have a set amount of time to complete their daily workout.That means not only challenging your muscles,but maximizing your time.I am a big believer in using no more than a 30 second rest period between exercises.If you workout in a gym,that 30 seconds should be the optimal time to move from one workout area to the next.By taking a short 30 second rest,you stay focused are always in motion and add an aerobic element to your workout.

Now we are at the point of decision. Is muscle confusion,fact,or myth?Everyone needs the routine and stability of a set exercises. Everyone also needs some variety in their routine. There needs to be a blend of old school traditional exercise programs and newer interchangeable exercise routines.Don’t get hung-up on slick marketing pitches or fancy terminology.Your workouts should include a healthy mixture of both. Consider the following,when structuring your workouts.

1. Always plan your workouts in advance.
2. Stretch at the beginning of each workout.Stretch at the end,if time permits.
3. Build a “fitness base”,that targets major muscle groups.Execute these basic exercises with correct form.
4. As you feel more comfortable,extend out to new exercises,using the same major muscle groups.
5. Limit your time between exercises to no more than 30 seconds.Always be Aerobic and always be in motion.
6. Achieving a high level of overall fitness is about reaching high levels of intensity,followed by adequate recovery time.This can be accomplished by alternating a lifting day,with an Aerobic day.

In closing,there are many different theories of how to gain optimal fitness.Do your research,plan your workouts,listen to your body and use common sense.

Good Luck!

 

With two exercise equipment options, AquaBells can offer excellent light, moderate, or extended workout programs. AquaBells dumbbells are shipped to consumers, as two complete sets. The dumbbells have eight total water chambers. Each water chamber weighs approximately four pounds, when fully filled with water. The dumbbell sets can be used with two water chambers on each bar, for a sixteen pound workout, or four water chambers on each bar, for a 32 pound workout. Water levels can be slightly reduced for a less than four pound weight per chamber. When using less water,make sure the level is the same in each chamber,for uniform balance.

 

There are numerous dumbbell exercises and routines than can be set-up for individual workouts. As with all workouts, plan the routine before starting your program. This will insure that all major muscle groups are included and your available workout time is maximized. All workouts, should start and end with gradual stretching (more on stretching in a future Blog). When planning each session, mix in new exercises each time. This will keep the workouts fresh, interesting and create, “muscle confusion.” Simply put, “muscle confusion,” is a training concept that is centered around variety in workouts. The body in total and major muscle groups specifically, can become familiar with a set exercise program. The rhythm of a the exercise, intensity and familiarity, can create complacency. The exercise program, become less than challenging! Adding new exercises targeting the same muscle group and varying the number of repetitions or sets are valuable ways to keep the exercise routine fresh and challenging.

Correct technique is a factor in gaining muscle strength and developing overall fitness. Incorrect technique can cause short or long term injuries and set your workout progress back, days,weeks, or even months. There are many keys to correct technique in your workout program. Listed below are some of the most important techniques to be used in dumbbell exercises.

1. Feet always shoulder width apart,for maximum balance. Dumbbells can be heavy and the weight can pull you off balance,if you don’t start the exercise with correct placement of your feet.
2. Knees bent. Always have your knees slightly bent. This action with your knees increases your stability and balance. Additionally, by bending your knees you gain the added benefit of engaging or tightening your Core muscles. Think of this, feet shoulder width apart and knees bent as an “athletic stance.” Your are now ready to commence with the actually activity phase of the exercise.
3. Straight lines. When using dumbbells for various exercises, always engage the dumbbells in straight lines. For example, when lifting both dumbbells upward from your shoulders (commonly called a Shoulder Press), raise each in a straight line. Even the slightest drifting of the dumbbells forward or side to side can cause a loss of balance. If you find yourself drifting, lessen the amount of water in each chamber.
4. Back straight. When doing upright, standing routines, always stand tall and keep your back straight. Bending over,or rocking back and forth, or side to side can cause a loss of balance. Also, this rocking motion can cause lower back injuries, if done over an extended period of time.
5. Full extension. When doing all dumbbell related exercises, lift the weight so that arms are completely straight, or extended. Lifting the dumbbells to full extension will insure maximum effort and results. “Short arming” a movement will basically cut the effectiveness of an exercise by 50%.

As you can see, AquaBells dumbbells, offer a wide range of exercise possibilities. The images below will show a few of the Top 20 AquaBells Dumbbell Exercises. For a complete viewing of all 20 routines, refer to the AquaBells Facebook page. Of course, there are many more dumbbells exercises that can be added into your fitness program. Good luck and look for additional dumbbell exercises from AquaBells in the future.

 

 

On the last day of November 2015, we thought it would be appropriate to look back and forward, regarding Movember. For those of you who are not familiar with Movember,this organization is a global charity committed to men living happier, healthier lives. Started in 2003 with 30 Mo Bros(followers), there are now over 5 million Mo Bros and Mo Sistas.

To date, 650 million dollars has been raised since 2003. This 650 million dollars, has funded over 1,000 projects. The projects are focused on Prostrate Cancer, Testicular Cancer, Poor Mental Health and Physical Inactivity. The goals for the Movember Foundation are simple:

1. Raise awareness for the above mentioned men’s health issues,by growing a mustache during the month of November.
2. Raise needed funds and awareness,not only during the month of November,but throughout the year.

Looking back, my experience with Movember began in 2008. This was after I was diagnosed with Prostrate Cancer. Now,some 7 years later, Movember has become a big part of my life. My sons were the first to bring Movember to my attention. We formed a team,”Mijos Mustache”,grew mustaches, held two successful events and raised money for this important cause. It is amazing how simply growing a mustache in November, can stimulate conversation,raise money and possibly prompt one person to take ownership for their individual health.

Now in 2015, Movember is an even bigger part of my life. Through AquaBells and again with the help of my sons and social media, we offered a special program to to consumers around the world! Through this special program, AquaBells was able to offer special pricing to customers and donate money back to the Movember Foundation.

Now that the month of November is coming to a close,the focused monthly push for Movember is ending. The Holiday season tends to push most great causes to the background. For AquaBells and possibly YOU, we are just starting again, with plans for 2016.

What can you do in 2016, to change the face of men’s health? All of you have a father, brother, friend, co-worker, etc., that falls into one of the four Movember categories of emphasis. What can you do in 2016?

1.Grow a mustache in November-this is a small act, but the dialog you will have with others will be invaluable.

2.Form a Team-great things happen, when more than one takes on a cause.

3.”Move”-be a part of the Movember 30 Day Fitness Challenge next November. Walk to work, take a bike ride, go to the gym daily. No ‘Move” is too big, or small. Start your training now.

4. Attend or be part of a Movember event -Movember is involved with events all over the world. Check the Movember website, for events in 2016.

5. Reach out to women-there are thousands of Mo Sistas involved in Movember. Women have the same relationships with male family, friends and co-workers, who need awareness and help.

The state of men’s health is in crisis! Men are dying too young. We all need to form healthy habits.It is never too late to start a healthy lifestyle. Be part of the Movember movement in 2016.