Nana is having her eye surgery today and Helen had her lung surgery Wednesday- prayers for quick and complete recoveries. Cards and well wishes welcome!
Linda’s friend Pat is very sick (critical)- these are all the tubes minus the ventilator. Linda was designated as the executor of her medical decisions”- there is NOT agreement among family and friends and doctors. Linda & I were redoing all our estate planning this summer but this situation has given me pause to relook at my living will and Power of Attorney to make sure these situations are covered. If you do not have these documents, I got mine off the Missouri Attorney General’s page (Living Will), we already have the Power of Attorney through a lawyer but you can find that form as well. This is a hard situation and difficult for the people who love you- make sure your ducks are in a row.
Linda went to her doctor on Friday (weekly checks) and he informed her he would not release her to go back to work-ever! Her job is too demanding for her leg to be ok and she needed to reconsider her future. She filed for disability (upon doctors request). Takes 4-6 months- we need to find health care and watch the budget till she gets approved (only 1 paycheck). This will take some getting use to for her but I think it is great!
My neighbor- Father Ed tried this after he had a bleeding ulcer to relive inflammation (no more Aleve per Dr. orders) and he said it worked wonderfully (he has a bad hip). Must use vinegar with “Mother” on the label- we use Braggs.
Ready for the hospital…tomorrow we have to be at the hospital at 9:00 and her surgery is at 11:30. Doctors debating on how to put her under (nerve block or intubation). Short surgery, block means over night stay but she did well the last time with it…wait and see she may choose to come home. Bear will stay with Ed & Jan and I will stay if she does. She should be home Wednesday. I will call mom with and update. PRAYERS, please!
Update: Didn’t go in till 1:00 p.m. but we were home by 6:00 p.m. Successful surgery- knee appliance is ok (not loose, breaking a part) lots of fluid on the knee which causes pain- drained, all around the cavity is cleaned and they did a Zplaste- lengthen some muscle inside the knee. They cut the muscle so this is what is causing her pain. They have her on two different drugs. Last time she had a Nerve Block so came home with no pain, this time they did general anesthesia – allowed her to come home the same day buy lots more pain. We have made lots of good food and plan to watch many Christmas movies!
Bear taken care of his Mama 2
Please remember the two young firefighters in Kansas City that died this week- prayers to their families.
Quick update: I have pneumonia- doctor took me off work till Oct 26- 4 breathing treatments a day (trying to keep me out of hospital)!
Clark has pneumonia too- take care family!
Words of Wisdom- listen to your mother- she does know best!
Life is fun!
This weeks meal plan… a lot of the same stuff. I need to work on variety.
DOWNLOAD THE PDF SPREADSHEET HERE: 21-Day Fix Eating_101015
I harvested my radishes yesterday- the orange is to show how big some are- these are called watermelon radish. I love to cut them up and add to cottage cheese for a little zip. Watermelon radishes have watermelon like flesh inside. They are less peppery but mildly sweet something similar to that of white-icicle varieties.
Health benefits of radish
Since ancient times, Chinese believe that eating radish and other brassica group vegetables such as cabbage, cauliflower, and napa-cabbage would bring wholesome health.
- They are one of very low calorie root vegetables. Fresh root provides just 16 calories per 100 g. Nonetheless; they are a very good source of anti-oxidants, electrolytes, minerals, vitamins and dietary fiber.
- Radish, like other cruciferous and Brassica family vegetables, contains isothiocyanate anti-oxidant compound called sulforaphane. Studies suggest that sulforaphane has proven role against prostate, breast, colon and ovarian cancers by virtue of its cancer-cell growth inhibition, and cyto-toxic effects on cancer cells.
- Fresh roots are good source of vitamin C; provide about 15 mg or 25% of DRI of vitamin C per 100 g. Vitamin-C is a powerful water soluble anti-oxidant required by the body for synthesis of collagen. It helps the body scavenge harmful free radicals, prevention from cancers, inflammation and help boost immunity.
- In addition, they contain adequate levels of folates, vitamin B-6, riboflavin, thiamin and minerals such as iron, magnesium, copper and calcium.
- Further, they contain many phytochemicals like indoles which are detoxifying agents and zea-xanthin, lutein and beta carotene, which are flavonoid antioxidants. Their total antioxidant strength, measured in terms of oxygen radical absorbance capacity (ORAC value), is 1736 µmol TE/100 g.
FOCUS: push yourself to your best ability and increase intensity when you feel it is right! Take rest when you need it but remember this is a workout and we want to burn calories and become stronger the only way to do that is to increase intensity, volume and effort!
American College of Sports Medicine (ACSM) recommends adults get at least 30 minutes of moderate to vigorous aerobic (get heart rate up) exercise most days of the week
- 3 10 minute bouts are a great way to break up the exercise and still get it all done
- Walk on the treadmill for 30 minutes (3 10 minute bouts / 2-15 minute)
- Walk for 10 minutes before, during lunch and after work
- Walk around the football field or slowly jog up and down the basketball court
- Walk around the high school track
As you become stronger try and increase the intensity of each cardio workout
ACSM recommends adults participate in strength training at least 3 times a week
Start off with low weight and more repetitions before doing more weight low reps
Low weight + a lot reps = muscular endurance
High Weight + low reps = muscular strength
FOCUS ON FORM AND DOING EXERCISE CORRECTLY!
EACH DAY FOCUS ON ONE AREA OF THE BODY (i.e biceps and triceps) perform at least 6 exercises; 12 repetitions of each exercises 4 sets): Do not rest for longer than 2 minutes between sets!
Each workout should consists of dynamic warm-up, cardio, strength training, core, and cool down (stretching)!
DYNAMIC WARM-UP: THE MOST IMPORTANT PART OF THE WORKOUT! INJURY PREVENTION! (perform at least 8 exercises for 10 yards and back pedal after each exercise back to the starting point)
Exercises designed to increase blood flow, activate major muscle groups, and increase core body temperature
Incorporate a 2-3 minute jog
- Knee pulls
- Quad pulls
- Ankle pulls
- Side lunges
- High kicks
- Butt kicks
- High knees
- Toe pulls
- Calf walk
- Arm wraps
- Arm circles
- Bush whackers
I recommend a minimum of 3 exercises do 3 rounds at least 3 times a week
At least 20 repetitions to start; as you progress on certain exercises increase the repetitions
- Basic sit up
- Straight leg crunch
- Toe touchs
- Russian twist
- Knee drives
- Plank hold
- Side plank hold
- Flutter kicks
- Yoga ball stir the pot
- 6 inches
- Curl ups
- V ups
Resistant Band Exercises
- Bicep curls
- Tricep kick backs
- Arm pumps
- Neck cut offs
- Behind the back cut offs
- Lateral Kicks
- Front Kicks
- Back Kicks
- DB bicep curl
- DB Arnold press
- DB skull crushers
- Tricep extensions
- Tricep dips
- Arnold press
- Hammer Curls
- Reverse Arnold press
- Kettle bell swings
- DB curl to press
- DB shrugs
- Lateral Raise
- Front Raise
- Overhead press
- Push press
- Military Press
- Shoulder Taps
- Wall Pushups
- Mountain Climbers
- Plank Hold
Chest/Back Exercises (recommend doing these together on the same day)
- DB close grip ground/bench press
- DB bench press
- DB chest fly’s
- DB deadlift
- Reverse fly’s
- Bent over rows
- Resistance band exercises
- Upright row
- Inverted row
- Good mornings
- Sumo squats
- Front squats
- KB goblet lunge
- KB goblet squat
- Walking lunges
- Calf raises
- Weight glute/hip thrust
- Front Lunge
- Back Lunge
- Split Lunge
- Toe taps
- Resistance Exercises
- Squat hold position
- Wall sits
- Leg pumps (forward/ backward/ lateral)
- Chair exercises (sit down get up)
- Step ups
Static Stretches : SHOULD LAST AT LEAST 5 MINUTES
Stretch to mild discomfort
- Hamstring Stretch
- Quad Stretch
- Calf Stretch
- Hip flexors
- Dynamic warm-up (8 exercises; at least 4 done at quicker pace i.e. high knees)
- Cardio: Walk for 15 minutes during lunch, and walk for 15 minutes after dinner
- Strength: Superset the exercises (one round after another, rest between sets)
KB sumo squats 4 x 10
Front Lunges 4 x 10
10 sumo squats are performed immediately followed by 10 front lunges; that is 1 set! Rest ~30-45 seconds and begin next set until all 4 are completed than move to the next superset!
Forward Kick pumps 4 x 10
Backward Kick Pumps 4 x 10
Wall sits 4 x 30 sec
DB calf Raises 4 x 10
- Core: 3 exercises 20 reps each! Repeat 3 times
Toe taps, straight leg crunch, plank (30 seconds)
- Static stretch: LEG DAY=LEG MUSCLES
It’s easy to say that you’ll exercise every day. But you’ll need a plan. As you design your fitness program, keep these points in mind:
Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a marathon? Having clear goals can help you gauge your progress.
Create a balanced routine. Most adults should aim for at least 150 minutes of moderate-intensity aerobic activity — or 75 minutes of vigorous aerobic activity — a week. Adults also need two or more days of strength training a week.
Go at your own pace. If you’re just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or a physical therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.
Build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, or read while riding a stationary bike.
Plan to include different activities. Different activities (cross-training) can keep exercise boredom at bay. Cross-training also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.
Allow time for recovery. Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.
Put it on paper. A written plan may encourage you to stay on track.
I am also placing link to the Physical Activity Compendium -that way people can get an idea of everyday physical activity they could use as exercise. Click activity categories and have a look!
B.S Health Fitness Specialist
East Carolina University
Mattie bought the Fitspiration Journal for Kris for her birthday (available at Target). Lala thought it was cool and she got one, so did Darian. Kris gave one to Kenny to help him build strength and Karen showed Kay who picked one up. Why is it cool?
- Starts with a gratitude journal- people who are grateful are happier!
- Has a place for goals- have to know where you want to go to get there!
- Has places to track what you are doing or other health info.
- Has tips for food and exercise every day.
- Has a motivational quote.
- Has a place to track you stuff (workouts, recipes).
Why is this important…
“Habits are highly ingrained behaviors. They are almost automatic. Changing one habit is hard enough. Trying to change more than one at a time is often a recipe for disaster. So, despite the occasional example to the contrary, my advice is to focus on one habit at a time.”
Here’s the only problem: In the world of fitness, we still haven’t caught on. So when people decide they want to get into shape, they feel as if they have to do everything at once. Join the gym, check. Buy some new running shoes, check. Set the alarm for 4:30am, check. Cut out all the junk food, check. Eat more broccoli, check.
They mentally prepare themselves for an all-out assault on fitness and, after a few short days or weeks… splat!
Maybe this is why so many people who lose weight put it all back on. Instead of making fitness and weight loss a long-term, sustainable practice, they made it a short-term, inconvenient project.
Habit based coaching starts with a simple daily practice.
Based on your starting point, that practice might be to go for a 15-minute walk every day. It might be to take fish oil and a multivitamin each day. It might be to start the day with breakfast. (Of course, these practices can be scaled up or down).
Then, every two weeks, once the previous practice has become a habit, you can add another one. Each habit builds on the last until 6 or 12 months later, you’ve been transformed.
A journal helps you plan, check and see what is working and what is not, shows you your improvement, gives you a great place to stay organized (I put recipes and workouts in mine).
You don’t have to buy one (though this one is cool) you can use an app on your phone, use a plain notebook, download ones off the internet- the important thing is to start…even Silvie goes on a daily walk!