Do the best you can to touch knee to elbow. Right knee to right elbow, left knee to the left elbow. Last exercise for the core - standing side crunch. And you know you can adjust your feet position to make it easier or harder. Once again, feel the arms, shoulders, chest working hard as you push away and lower yourself back towards the wall. We’re going back to the wall, wall push-up. Feel the muscles of the upper legs working hard to keep you braced in position. Sit against the wall, knees directly above your ankles. Let’s get the heart rate up, but do it safely. If you can’t, that’s OK, you go back down to a stepping jack. A little bit harder, higher impact, but it’ll get your heart rate up. What’s the goal? Let’s get that heart rate up. Next exercise - stepping or jumping jacks. Feel the abs work hard to maintain that body straight from head to heel. Too hard? Bring your feet closer to the wall. Once again, too easy? Take your feet further away. You can do this on the floor, and you can do this against the wall. Forearms against the wall, feet away, body straight from head to heel. Squeeze the abs, squeeze the core, squeeze the glutes and the legs to keep the body straight and stable. Lower the body towards the chair, and feel the arms, shoulders, and chest work each time you lower and push away. Get that body straight from head to heel. Hands on the edge of the chair, feet away, and let’s go. Adjust your range for your fitness level. Use the chair for balance and stability, if you need to. Keep the front knee behind the front toes. Time for the legs - chair assist split squat. If you can, let’s throw in a squat as well as a box. Feet shoulder width apart, a bit wider, and punch. Time for cardio exercise - stand or squat and box. Get as close as you can, but make sure you’re crunching the abs, bringing the upper body towards the lower body. If you can’t touch the knee with your elbow, just do the best you can. Twist your upper body and crunch the abs as you do so. March in place, and bring the opposite elbow to the opposite knee. Next exercise for the core - standing bicycle crunches. Too easy? Bring your feet a little bit further away. Feel the arms, shoulders and chest work each time you lower and push yourself away. Hands against the wall, feet away, body straight from head to heel, and lower yourself and push away against the wall. Once again, use the arms to counterbalance. Go as deep as you can go while maintaining good form and good technique. Feet about shoulder width apart, knees slightly bent, then lower yourself towards the chair. Next exercise for the legs - chair assist squats. If you can, let’s go into a jog, a jog in place. The goal here, let’s get our heart rate up. All right, here we go with our first exercise - marching/jogging in place. Make sure you get yourself warmed up and we’ll get started. And of course, during exercise, stop straight away if you have any pains and problems. Don’t exercise if you think you’re going to experience any adverse effects. Remember, check with your doctor and make sure it’s safe for you to exercise before you start exercising. We’re going to do 12 exercises, 30 seconds per exercise and 5 seconds’ rest in between. No floor exercises, just a chair and a wall, and that’s all you need. Chris Jordan here, and welcome to my Standing 7-Minute Workout. If you find yourself reacting poorly to spicy foods (this also applies to any food, really), try following the 5 steps below.Transcript The Standing 7-Minute Workout All you need is a wall, a chair for balance and sturdy shoes for this workout from Chris Jordan, director of exercise physiology at the Johnson & Johnson Human Performance Institute. The root cause for heartburn, IBS, a sensitive stomach, or any spicy food intolerance is a gut and gut microbiome that are out of balance. So, instead of focusing on eliminating all spicy foods and spices, why not find ways to keep them in your life, at least to some degree, while also addressing the root cause of the problem? High levels of antioxidants, which prevent cancer, and can even promote healthy blood sugar. Spicy foods have, like boosting metabolism, controlling cravings, and even promoting heart health. And don’t get me wrong, I’m all about adjusting your diet to heal the gut and promote optimal health, but when you have heartburn, IBS, or a sensitive stomach, the list of “dangerous” foods can become so long, it feels like there’s nothing interesting left than a boring, bland diet! If you’re missing out on all your favorite foods - like curries, salsas, and hot sauces - I know how difficult it can be to feel like the oddball at the dinner table, while you’re dodging trigger foods left and right.
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