Wellness Newsletter BMK Wellness Newsletter Nov - Dec 2018 | Page 4

Upcoming Events
November:
30 Days of Gratitude
11/19-1/3: Maintain, Don’t Gain
11/21: Great American Smokeout
American Diabetes Month
December:
Maintain, Don’t Gain-Continues
31 Days of Attention
12/1 World AIDS Day
January:
31 Days of Reflection
1/3—Maintain, Don’t Gain final
weigh-in
5. SWIMMERS
How to: Again starting face-down on your exercise mat, reach your
arms out in front of you with your palms on the floor (a). Engaging
your back, abs and glutes, lift your right arm and left leg off the
ground at the same time, then lower them and lift your left arm and
right leg (b). This is one rep. Continue alternating for 12-15 reps. Pro
tip: Just like a swimmer in the pool, make your movements precise
and efficient by keeping your neck and spine long, shoulders down.
To help you use your breath efficiently throughout this exercise, in-
hale for three counts and exhale for another three counts.
Wellness Newsletter Issue 29 November/December 2018
4