Dr. Vonda Wright, author of Fitness after 40, teaches Michelle tips to look and feel younger, using her FACE technique.
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Dr. Travis: And the other things that you can do right now to decrease your cardio age if you are at home so we have invited Dr. Vonda Wright. she is author of fitness after 40 and she is going to teach you some new tricks. Welcome back Dr.Wright. Vonda Wright: Thank you so much for having me here. Dr. Travis: And are you ready to learn the new tricks of looking and feeling younger. Michelle: Yes I got to. Dr. Vonda Wright: You know Travis, the age of 40 is so important for women because only 30% of healthy age is genetics 70% of the choices we make so I ask my patients to make choices to exercise and I ask them to face their future I am going to teach you four things today about facing your future, F- stands for flexibility. I want you to do a launch with your left foot forward I am going to stretch out our hips. Hips are one of the most important parts of our body. We are going to drive the stretch forward and really stretch in and you are going to feel the stretch all here. Then you are going to lean towards to Dr. Travis and feel the stretch in an entirely different way and then you are going to rotate towards him like this. You are going to hold each one of this stretch for 30 seconds and then you would switch to the other side we need to stretch every single day. The second FACE component means A-aerobic exercise you know everybody gets that we need to do 30 minutes of brisk exercise every other day. We need to burn about 2000 calories a week to really help our heart. Michelle: Wow, that's a lot. Dr. Travis: At least every other day at a minimum. Dr. Vonda Wright: At a minimum. Michelle: Okay. Dr. Vonda Wright: You can do it 5 times a week and still really help your heart exactly. F.A.C.E, C- stands for carrying a load or moving your body weight. I am going to teach you to carry a load in your abdomen or our core, core is hot theses days so many of you lay down with your head on this side your feet on this side this is going to strengthen the sides of your core I mean have you raised your body up on your arm this not easy and you are going to squeeze this side of your body you are going to hold it for 30 seconds and I mean let it go this going to not only give you the beautiful hour glass shape but is going to so 28 , 29. Dr. Travis: So you did not know we are going to put you this much work today, good job. Dr. Vonda Wright: Now stand up. Michelle: Okay. Vonda Wright: That's really good it is not easy but it so important to get your back. Dr. Travis: You get easier though, this will get easier. Dr. Vonda Wright: So F.A.C.E, E is for balance in equilibrium, one in three people over 65 fall. When women fall and break their hip 50 of the time they do not return to prefall function so let's learned a balance its so easy stand with your feet shoulder with the apart engage the core that you just learned about and stand on one leg. Now move your arms balance is the dynamic process you can move your leg when you do it but what makes this really and hard some thing you have to work on every day is closing your eyes so close your eyes right now Michelle and its very hard exactly but if we face our futures there is never an age when we can make amazing improvements in our body and really change the way we age.