Sunday, September 07, 2014
I got this today off Yahoo news:
Best exercises for seniors: (check with doc first, of course)
* balance on one foot - even if you have to touch the wall in the beginning
* yoga - any gentle stretches, not the not 105 degree yoga - haha. I do 20 min. of yoga in bed every morning before I get up.
* swim - even leg lifts at the shallow end of the pool are a start
* dance - put on your fav music at Youtube and have a go at it. I love Chubby Checker's Let's Twist Again.
* squats - act like you are going to sit down in your chair but stand back up instead.
* wall push ups - I do these with my kitchen wall every time I use the microwave
* barre - recognize this from ballet? I put my leg up on the seat of a chair and hold on to the back.
** the article didn't even mention walking...which is great. (thanks BevAnne)
Easy does it in the beginning. Be kind to this body.
Saturday, July 19, 2014
Hey Spark Friends,
I’m taking a writing class at WVU.com and we are studying THE WRITER’S WAY by Julia Cameron. She also wrote the Artist Way.
We are on Chapter 9 about U-Turns. Now the lesson is not about weight loss but it is about using your creative powers.
Here are some of my favorite highlights from the chapter:
*when a creative artist is threatened, she makes U-Turns to sabotage herself. Does that sound at all familiar?
*fear of success AND fear of failure can send the artist back into the cave of self-defeat. For me, I lose a few pounds then run back to my old habits and gain it right back. Talk about self-defeat.
*we are more comfortable feeling blocked than having to consistently be productive. Yep! That’s me!
*to cure U-Turns - GIVE YOURSELF SOME SYMPATHY AND SOME LOVE.
She says to view U-Turns as a young, inexperienced, nervous colt afraid of the jump. It runs around the field scared. You are the creative jockey that keeps the colt moving forward, coaxing it to the finish line. You will have more success by placing your green colt in the pasture with seasoned horses - like we have here at Spark.
The last thing I liked was to ASK FOR WHAT YOU NEED. We can ask a ton of questions on Spark every single day just by clicking on a topic, joining a group, checking out new recipes, and exercising with Coach Nicole.
I’m hoping to become a better jockey. Not over night, but little by little.
Saturday, June 14, 2014
This article talks about the importance of HABITS.
Unlocking The Weight Loss Puzzle: The Importance of Habit
Posted by Rich Brugger
Habit #1: Exercise The Power of Habit: “When people start habitually exercising, even as infrequently as once a week, they start changing other, unrelated patterns in their lives, often unknowingly. Typically, people who exercise start eating better and becoming more productive at work. They smoke less and show more patience with colleagues and family. They use their credit cards less frequently and say they feel less stressed. It’s not completely clear why. But for many people, exercise is a keystone habit that triggers widespread change.” (p. 109)
Habit #2: Food Journaling The Power of Habit: “It was hard at first. The subjects forgot to carry their food journals, or would snack and not note it…Eventually, it became a habit. Then something unexpected happened. The participant started looking at their entries and finding patterns they didn’t know existed. Some noticed they always seemed to snack at about 10 a.m., so they began keeping an apple or banana on their desks for mid-morning munchies. Others started using their journals to plan future menus, and when dinner rolled around, they ate the healthy meal they had written down, rather than junk food from the fridge...Six months into the study, people who kept daily food records had lost twice as much weight as everyone one else.” (p. 120-121)
1+1 = 3
If you truly want to get fit and maintain a healthy body weight start exercising just once per week and start carrying a food journal right away. Starting both keystone habits at once will provide a powerful synergistic effect that you will pay almost immediate dividends. Plus, you will be light years ahead of anyone who is “spinning their wheels” on a crash diet or exercise program.
Friday, June 13, 2014
Do it Anyway an Inspirational Poem
by Mother Teresa
People are often unreasonable,
illogical and self-centered;
Forgive them anyway.
If you are kind,
people may accuse you of selfish ulterior motives;
Be kind anyway.
If you are successful,
you will win some false friends and true enemies;
If you are honest and frank,
people may cheat you;
Be honest anyway.
What you spend years building,
someone could destroy overnight;
If you find serenity and happiness,
they may be jealous;
Be happy anyway.
The good you do today,
people will often forget tomorrow;
Do good anyway.
Give the world the best you have,
and it may never be enough;
Give the world the best you’ve got anyway.
You see, in the final analysis,
it is between you and God;
It was never between you and them anyway.
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