Day 65: Water bottle carpel tunnel buster and Friday snack attack

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Fitness expert Cindy Whitmarsh has the perfect exercise for all of us who are suffering from keyboard achiness.  This exercise strengthens your forearms and wrists and breaks up tension in wrists and hands from computer work! You can do this exercise sitting or standing.

Step 1: Hold a water bottle in each hand with your arms extended straight out in front of your body, palms up.

Step 2: Begin the exercise by extending and flexing wrists with water bottles in your hands. Move wrists and hands down, then curl them up.

Step 3: Repeat flexion and extension move 10/30 reps.

Step 4: Turn palms down and repeat.

Step 5: Stretch your wrists by circling your hands one way for 10 seconds, then switch directions for another 10 seconds.

Cindy also sent over a list of stress relieving foods. You might want to put some of these on the shopping list for next week's stamina snacks.

1. Almonds/walnuts: vitamin E and B boosts immune system and fights sugar in blood stream!  Keep to less than half cup a day.

2. Almond butter and celery sticks: omega oil and crunch! Heart healthy and crunch calms nerves!

3. Oranges: citrus vitamin C. Boosts immune system and reduces stress levels!

4. Dark chocolate: antioxidants and increases serotonin (relaxing hormone) in brain!

See the complete library of Workplace Fitness exercises.

About the author:

Cindy Whitmarsh is a 17-year veteran fitness professional. She has a bachelor's degree in corporate and community fitness/nutrition from North Dakota State University, and she holds credentials of ACE Certified Fitness Instructor, ACE Certified Lifestyle and Weight management, and NASN Licensed Sports Nutritionist. She has appeared in multiple infomercials, ExerciseTV features, and various news and fitness segments, is the author of "101 Ways to Workout with Weights" as well as two ultrafit cookbooks, and is a nutrition/fitness consultant to many athletes including San Diego Charger football players, San Diego Charger girls, and professional baseball players. For more information, visit her Web site.

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