WHAT ABOUT THAT NEW YEAR’S RESOLUTION?

What about that New Year’s resolution? Did you make yours? If you did, how long is your list? My New Year’s resolutions started in middle school and continued for more years than I’d like to count. They included what most people placed on their list, although they varied based on the time of my life:

  • avoiding sweets,
  • exercising,
  • losing weight (especially after having babies),
  • meeting new people (I was very shy — notice the past tense), and
  • providing additional community service hours…. .

Although my resolutions were made with good intentions and were always meritorious, there was an undeniable common thread — I inevitably broke them. The question was how long did I maintain before I failed?

new year’s resolutions: overcoming failure

With failure came disappointment, frustration, and a sense of loss. My motivation went out the window, after all, I already failed. I stopped making New Year’s resolutions a number of years ago, however, I never threw the baby out with the bath water. My thinking, focus, and approach changed.

new year’s goals

goals, New Years, Search Beyond Lies

I no longer make New Year’s resolutions, I make New Year’s goals. According to the dictionary, a goal is “the result or achievement toward which effort is directed; aim; end.” I create goals and strive to achieve them.

It’s okay to get off track, I can always get myself back on without a sense of failure. It’s a healthier, positive outlook that keeps me on track.

suspense thriller, romantic suspense, Colorado, Rocky Mountains, action

My article, On the Road to Healthy Living: Foolproof Your Plan! provides the road map to successfully meet your New Year’s goals. Encouraged by the success of Search Beyond Lies, the first book in the Search & Recovery International (SRI) series, my professional goals for 2023 include:

  • releasing the audio version of Search Beyond Lies;
  • continuing to grow my law practice;
  • continuing the Fact or Fiction Series for Search Beyond Lies as well as other Fact or Fiction articles for guest authors;
  • releasing the second in the SRI series, After the Verdict;
  • working toward getting the third in the SRI series, Pattern of Deception, ready for my editors; and
  • doing the research for the 4th in the SRI series which takes place in Hawaii.

My other goals include remaining physically fit, increasing my physical performance, staying within the low range of my ideal body weight in anticipation of the planning and celebration that goes into the next goal — my son’s wedding!

There is no doubt that 2023 will be a big year! Accordingly, I plan to post at least twice monthly, more with guest authors.

Wishing you all a very happy, healthy, and productive 2023! God bless!

Any tips? Please share.

(C) 2023 Karen VDH Fischer

THE COMFORT OF STAY AT HOME RECIPES

The purpose of this article is to provide you with the comfort of stay at home recipes. During these difficult stay at home times, quite a few people who preferred to eat out, find themselves having to stay at home for their safety and well-being. Cooking may not be one of their strong points, but with simple, healthy, delicious recipes, anyone can overcome!

Below you will provide links to delicious recipes I have already shared to give you a head start. Then, my goal is to provide at least one or more recipes a month. Although most are low-calorie, not all are.

GLUTEN FREE

Sweet and Sour … Gluten Free

An entree that’s easy-to-prepare and healthy to boot won’t steer you wrong!

Sweet & Sour Pork

Gluten Free — Turkey & Apple Stuffed Acorn Squash

Whether or not you have a gluten sensitivity, this recipe is definitely a keeper and one you may want to consider with the approaching holidays.

farmer’s market treasures

Farmer’s Market Treasures for Italian Pasta Salad

I confess to being a pasta lover!

recipe, pasta salad, veggies, organic, garlic, oregano, vinaigrette, vegetables, cucumbers, cherry tomatoes, olives, broccoli, corn, cheese, edamame, peas, carrots
Farmer’s Market Treasures Full Circle Farms – Organic

Farmer’s Market Fresh — Salsa Recipe

If you’re interested in a refreshing, easy to make treat, I recommend this salsa.

soups for the soul

Italian Orzo Soup

This soup is one of my absolute favorite low calorie dishes. Feel free to spice it up with Hot Italian Sausage (my preference is chicken since it is lower in fat).

Italian Orzo: Lemmon & Garlic

Mr. Bugs Had It Right — Carrot and Cashew Soup

A friend of mine shared this delicious soup recipe, but you’re in for an extra treat since this article gives you the skinny on carrots — a very versatile vegetable.

colorful carrots, carrots, Carrot and Cashew Soup, recipe
Colorful Carrots

easy baking

Bran Muffins, Dessert, Breakfast, Party Snack
Healthy & Delicious 5 Week Muffins — Perfect as a Dessert, Breakfast, and Parties

When it comes to baking, my preference is definitely to make it easy.

The Ultimate 5 Week Bran Muffins

DEFINITELY COMFORT

There is nothing low calorie about Southern Tomato Pie, but it is absolutely delicious!

Southern Tomato Pie — Add to Your Summer Delight

Thanksgiving, recipe, turkey dressing, turkey
Thanksgiving — Turkey Dressing Through the Generations

Thanksgiving could never be the same without my mother’s heavenly turkey dressing. I only treat myself to this mouth watering pleasure once a year for obvious reasons — the calorie count.

Thanksgiving — Turkey Dressing Through the Generations

I hope you enjoy! Do you have a recipe you’d like to share?

(c) 2020 Karen Van Den Heuvel Fischer

THE WEDDING PLANNER – STRESS, AN UNINVITED GUEST

When you’re the wedding planner, stress is often an uninvited guest, especially when the wedding planner is a book worm and uncomfortable in her new role. It is common knowledge that stress always accompanies a role that is outside your comfort zone and it is critical to learn how to help alleviate it for a healthier you. There are quite a few methods to help reduce stress, but since this is the start of a new year with the desire to shed those unwanted holiday pounds, the first method we’ll discuss is exercise.

fitness, exercise, aerobic exercise, weights, body beautiful, weight control, weight loss
Team Diane Workout
Getting Fit – Take It Up a Notch

In a previous post, I mentioned that a friend and physical therapist, Diane Foley together with her long time workout buddy, Karen, took me on as their project. With the upcoming wedding and the related stress, they took it up a notch to make me “one hot mama” for the wedding. My workout routine was changed out every two to three months, and I shared one of those routines in previous posts as well as stretches to help avoid the potential pain from sitting. To give you a one-stop shop to for the stretches and entire workout, I provided the links below for your convenience.

The workout routine takes two paths — one for the advanced and the other for the newbie. A detailed description of each exercise is provided along with photos. Remember it is very important to always check with your physician before making any changes to your healthcare regime. And, if anything hurts, STOP immediately!

Body Beautiful – Weight Control & Exercise

health and wellness, weight control, energy balance, take charge, motivation, exercise, portion control, maintenance
It’s All about Health and Wellness — 5 lb Human Fat Model

At the start of the summer, I provided a single source with links to my earlier articles geared toward helping you achieve your weight control and exercise goals. That’s still a great place to start!

Fitness: Moving to the Next Level

My personal journey begins with Diane and Karen.

fitness, exercise, aerobic exercise, weights, body beautiful
Fitness: Moving to the Next Level — Making a Difference

Getting Fit: Taking It Up A Notch!

Rules of the workout are presented as well as the first set of stations: the warm up.

Getting Fit: Taking It Up A Notch! Part 2

Fitness, workout, weights, weight control, body, weight loss, zucchini, routine, exercise, weight lifting, cardio
Reverse Flies on Ball for the Newbie & Advanced

Check out the next station:

  • Flies On Ball
  • Reverse Flies On Ball
Getting Fit: Taking It Up A Notch – Part 3

exercise, workout, weight lifting, strength building exercises
Tricep Extensions
Taking It Up A Notch Part 3

Keep moving with:

  • Side Step On 8 Inch Step
  • Tricep Extension
  • Lunge with Bicep Curl
Getting Fit: Taking It Up A Notch – Part 4

getting fit, weight control, bicep curls, lunges, tricep extensions, strength training, weight lifting, fitness, exercising, burly, abdominal exercises, Saturday Night Fever, plank walk
Doing More than Staying Alive!

Remember, there are two paths — one for the more advanced and the other for the newbie!

  • Plank Walk and Straddle Jump
  • Burpy
  • Side Lunge with Diagonal Reach (Saturday Night Fever Move)
Getting Fit: Taking It Up A Notch – Part 5

getting fit, weight control, bicep curls, lunges, tricep extensions, strength training, weight lifting, fitness, exercising, burly, abdominal exercises, Saturday Night Fever, plank walk, oblique sit-ups
Oblique Sit-Ups
Getting Fit

The last station before you begin your new set:

  • Oblique Sit-Ups
  • Hamstring Curl On the Ball
  • Bridge
  • Bicycle Abdominal Crunch

 

 

Did this exercise routine help alleviate my stress? Absolutely! Was I “one hot mama” for the wedding? You be the judge — beauty is in the eye of the beholder. What’s important was that I felt great, danced the night away, and enjoyed every moment! Stay tuned for the next article, The Wedding Planner — The Date.

Health, exercise, stress, wedding, wedding planner, workout, weights, warmups, warm-ups, stretches, burpy, advanced, newbie, rules of the workout, fitness, getting fit, curls, weights, sit-ups, crunches, stress reliever
The Wedding Planner – Beauty Is In the Eye of the Beholder

What exercises alleviates your stress?

(c) 2018, Karen Van Den Heuvel

Heart Health Requires Magnesium

Heart health requires magnesium. Not only is magnesium a major mineral required for heart function, it is also required for nerve function and acts as an aid in a significant number of enzyme reactions. This article will provide a closer look at magnesium, its sources and needs.

Magnesium: Location & Use

magnesium, trace minerals, microminerals, enzyme reactions, bones, insulin, energy, muscle pain, weakness, cardiovascular disease, hypertension, heart health, blood pressure, heart, intracellular fluids, processed food, unprocessed food, minerals, vegetables, fruits, whole grains, milk, meats, and dried beans, diabetes, minerals
Heart Health Requires Magnesium

Bone is the repository for sixty percent of the body’s magnesium stores. The remainder circulates in the blood stream and works inside cells. Magnesium is used in more than 300 enzymes and within cells. Quite a few energy-yielding compounds require magnesium in order to function properly. The hormone insulin also requires magnesium. (5) (7) (8)

Magnesium Deficiency:

A magnesium deficiency creates an irregular heartbeat in humans. This may be accompanied by:

  • muscle pain,
  • weakness,
  • seizures, and
  • disorientation.

blood pressure, healthy heart, heart disease, heart beat, pulse, systolic, diastolic, high blood pressure, silent killer, hypertension
Blood Pressure: What’s Healthy – What’s Not Hypertension: The Silent Killer

The risk of cardiovascular disease is decreased by a sufficient intake of magnesium. This is a result of its ability to decrease blood pressure through dilating arteries and hindering heart rhythm abnormalities. Magnesium intake should be closely monitored with people who have cardiovascular disease, especially since they are often on diuretics that decrease magnesium levels. It is important to remember because our bodies readily store magnesium — a deficiency in this mineral develops slowly. (5) (7) (8)

Both hypertension and diabetes have been linked with decreased magnesium levels in the blood. It is unclear however, what the cause is for lower magnesium levels in diabetic or hypertensive people. Currently research is ongoing to determine magnesium’s role in the prevention and/or treatment of these diseases. (5) (7) (8)

Magnesium Needs:

magnesium, trace minerals, microminerals, enzyme reactions, bones, insulin, energy, muscle pain, weakness, cardiovascular disease, hypertension, heart health, blood pressure, heart, intracellular fluids, processed food, unprocessed food, minerals, vegetables, fruits, whole grains, milk, meats, and dried beans, diabetes, minerals
Heart Health & Magnesium

The RDA for magnesium in adult women is about 310 milligrams per day and in men about 400 milligrams per day. This amount is determined by the amount the body needs in order to offset the losses incurred daily. On food and supplement labels, the Daily Value for magnesium is based on 400 milligrams. The average consumed by women is approximately 220 milligrams, whereas the average consumed by men is 320 milligrams daily. Accordingly, most adults need to improve their intake of magnesium-rich foods. (1) (2) (3) (4)

Magnesium Sources:

Nutrient Rich – Magnesium Plus

Refined grain products, common in most American diets is a very poor source of magnesium and magnesium supplements are not well-absorbed. Although animal products like meat and milk provide some magnesium, plant products are richer sources of magnesium. Some of these plant products include potatoes, squash, seeds, nuts, beans, and whole grains. (1) (2) (3) (4)

What is your favorite magnesium rich food? Do you have a recipe to share?

References:

1. https://health.gov/dietaryguidelines/2015/guidelines/appendix-10/
2. https://www.nal.usda.gov/fnic/dietary-reference-intakes
3. https://www.nal.usda.gov/sites/default/files/fnic_uploads/190-249.pdf
4. https://www.nal.usda.gov/fnic/magnesium
5. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
6. https://medlineplus.gov/ency/article/002423.htm
7. http://lpi.oregonstate.edu/mic/minerals/magnesium
8. http://www.umm.edu/health/medical/altmed/supplement/magnesium

Chronic Inflammation: Could It Be Ground Zero?

Could chronic inflammation be Ground Zero? A number of leading experts believe it is and may be the way to discover a cure. Some experts believe the source of quite a few chronic illnesses is chronic inflammation and the number of experts is growing. Life-threatening illnesses such as heart disease as well as Alzheimers may also be linked to chronic inflammation. In other words, the answer to the question is yes, chronic inflammation could very well be ground zero.

Inflammation

pain, Natural pain remedies, nonsteroidal anti-inflammatory drugs, inflammation, noni, immunotherapy, supplements, chronic pain, heart disease, cardiovascular disease, Alzheimers, arthritis, chronic pain, anti-inflammatory compounds, noni fruit, scopoletin, holistic health, ground zero
Chronic Pain

In the prior article, Pain — It’s Inevitable, we saw that inflammation is a process by which your body heals itself. It brings its nourishment and immune response to the injured or infected area. Recognizable forms of inflammation include swelling, heat, redness, and pain. When inflammation persists or doesn’t seem to serve a purpose it can result in an illness or bodily damage. There are a number of contributing factors resulting in inflammation. Some include:

  • a genetic predisposition,
  • dietary choices such as
    • those high in refined sugars and trans fats
  • exposure to toxins such as
    • second hand tobacco smoke,
  • lack of exercise,
  • lack of sleep, and
  • the inevitable stress.
Anti-inflammatory Compounds

pain, Natural pain remedies, nonsteroidal anti-inflammatory drugs, inflammation, noni, immunotherapy, supplements, chronic pain, heart disease, cardiovascular disease, Alzheimers, arthritis, chronic pain, anti-inflammatory compounds, noni fruit, scopoletin, holistic health, ground zero
Noni Plant

Holistic health professionals like Dr. Andrew Weil, believe certain foods can control and reduce the body’s inflammation thereby diminishing a person’s long-term disease risk. Both anecdotal evidence and some current research are leaning toward the same conclusions. The noni plant is one such food under investigation. Noni contains a significant amount of a known anti-inflammatory chemical compound — scopoletin.

Research

pain, Natural pain remedies, nonsteroidal anti-inflammatory drugs, inflammation, noni, immunotherapy, supplements, chronic pain, heart disease, cardiovascular disease, Alzheimers, arthritis, chronic pain, anti-inflammatory compounds, noni fruit, scopoletin, holistic health, ground zero
Hawaii

Researchers are testing specific claims. At the University of Hawaii, one aspect of A.Y. Hirazumi’s doctoral dissertation studied the potential immunotherapy benefits of noni fruit. Her research led to the conclusion that noni juice could stimulate an immune response within cells. The Cancer Research Center of Hawaii continues its study of this plant with funding from the Hawaii Community Foundation and the National Institutes of Health. Researchers continue to determine safe and tolerable doses of noni capsules, however, no toxic levels or negative side effects were found in a study of 50 cancer patients. Research continues. Please speak to your health care provider concerning all existing or changes to your health care regimen, including the use of supplements.

If you have tried noni fruit, as a juice or other form, what were your experiences?
References
1. https://www.cdc.gov/arthritis/basics/types.html
2. https://www.cdc.gov/pcd/issues/2012/pdf/11_0301.pdf
3. https://www.cdc.gov/chronicdisease/resources/publications/aag/arthritis.htm
4. https://www.cdc.gov/pcd/issues/2014/pdf/14_0298.pdf
5. https://www.cdc.gov/pcd/issues/2014/14_0298.htm
6. http://www.medicalnewstoday.com/articles/248423.php
7. http://www.medicalnewstoday.com/articles/248423.php?page=3#some_herbs_have_anti-inflammatory_properties
8. Advance Journal of Food Science and Technology 3(4): 303-307, 2011
ISSN: 2042-4876 © Maxwell Scientific Organization, 2011
9. From: Proceedings of the 2002 Hawai‘i Noni Conference, S.C. Nelson (ed.), University of Hawaii at Manoa, College of Tropical Agriculture and Human Resources, 2003.

Getting Fit: Taking It Up A Notch – Part 5

Getting Fit: Take It Up A Notch Part 5 is the last in this particular workout session with our physical therapist Diane Foley. It’s been an exciting journey from start to finish for me. Clearly I’ve gotten stronger and just may reach my goal of being one “hot mama” for the wedding!

Before you start any exercise routine or change your health care regime, please see your physician to make sure you are able, and if anything hurts when you do it, STOP IMMEDIATELY!

physical therapist, Diane Foley
Diane Foley, Physical Therapist

Check out the Workout Rules in the first of the series and for quick links to the other exercises, here are the links to Part 2, Part 3, and Part 4.

Let’s get started on Diane’s final 3 exercises:

12. Oblique Sit-Ups

getting fit, weight control, bicep curls, lunges, tricep extensions, strength training, weight lifting, fitness, exercising, burly, abdominal exercises, Saturday Night Fever, plank walk, oblique sit-ups
Oblique Sit-Ups
Getting Fit

Advanced: Lie on your right side with hips and knees bent slightly. Place your left hand in front of your body on the ground while keeping your right hand under your head. Perform an abdominal crunch by raising your legs and shoulders up off the ground at the same time, hold for 1 second and return down to the beginning position. Perform each side for 30 seconds.

Newbie: Standing Side Crunch: Stand with your arms overhead. Lift the right knee sideways while doing a right side bend. Try and touch the right elbow to the right knee. Hold for 1 second in the air and return to the beginning position. Perform each side for 30 seconds.

13. Hamstring Curl on the Ball

getting fit, weight control, bicep curls, lunges, tricep extensions, strength training, weight lifting, fitness, exercising, burly, abdominal exercises, Saturday Night Fever, plank walk, oblique sit-ups
Hamstring Curls on Ball

Advanced: Position yourself on your back with your hands by your side on the ground for support. Place a 55 inch ball under your calves and lift your bottom up in the air until your body is straight. Bend your knees and roll the ball towards your bottom until your knees are fully bent. Now roll the ball away while straightening the legs. Be sure to keep your bottom up and abdominals tight while rolling the ball. Perform this exercise for 30 seconds.

getting fit, weight control, bicep curls, lunges, tricep extensions, strength training, weight lifting, fitness, exercising, burly, abdominal exercises, Saturday Night Fever, plank walk, oblique sit-ups
Hamstring Curls on Ball
Getting Fit

getting fit, weight control, bicep curls, lunges, tricep extensions, strength training, weight lifting, fitness, exercising, burly, abdominal exercises, Saturday Night Fever, plank walk, oblique sit-ups
The Bridge
Getting Fit

Newbie: Bridge with Ball Squeeze: Lye on your back with your knees bent and your feet on the ground. Place a kickball between your knees and squeeze the ball. While squeezing the ball, raise your bottom up as far as your can. Hold the bottom squeeze for 1 second and then lower to the beginning position. Repeat for 30 seconds. Be sure to squeeze the ball between your knees the entire time.

14. Bicycle Abdominal Crunch:

Advanced: Lie on your back with your hands behind your head with the right leg bent and the left leg straight (like your riding a bicycle). Lift your head and shoulders off the ground and rotate your body to the right. Try to touch the left elbow to your right knee. This is an abdominal crunch. Hold this crunch for 1 second and then bend the left knee and straighten the right leg and rotate left. Try to touch the right elbow to the left knee. It is okay if you can’t touch the elbow to the knee. This is normal. Perform exercise for 30 seconds.

Newbie: Perform the same exercise however keep both knees bent in the air. Be sure to breath while performing this exercise. Perform exercise for 30 seconds.

Now you’ve got the entire routine. Let me know your results. Diane, Karen, and I have started our next session with a new series of exercises. It’s even higher intensity. Stay tuned… .

getting fit, weight control, bicep curls, lunges, tricep extensions, strength training, weight lifting, fitness, exercising, burly, abdominal exercises, Saturday Night Fever, plank walk, oblique sit-ups
Getting Fit
Come Join Us!

What is your favorite exercise?

GETTING FIT – TAKE IT UP A NOTCH – PART 4

The holidays are fast approaching. How are you doing at getting fit and taking it up a notch? This is part 4 of our workout series with Diane and Karen. I’m real excited about the progress I’ve made. To be honest, I couldn’t imagine being stronger now than I was in my twenties, but I am!

physical therapist, Diane Foley
Diane Foley, Physical Therapist

Before you make any changes to your health care routine, I just want to remind you to please check with your health care professional to made sure you can! If it hurts, STOP IMMEDIATELY!!

The Workout Rules are found in the first article in the series Getting Fit – Take It Up a Notch. Both Part 2 and Part 3 brought us 3 new exercises each. Now let’s get started with the next 3 exercises from Diane… .

9. Plank Walk and Straddle Jump:

getting fit, weight control, bicep curls, lunges, tricep extensions, strength training, weight lifting, fitness, exercising, burly, abdominal exercises, Saturday Night Fever, plank walk
Plank Walk
Getting Fit

Advanced: Assume push up position with hands and feet on the ground. Walk your hands down to your forearms one at a time, then come back up to your hands one at a time. Alternate hands going up and down. Perform exercise for 30 seconds. Next, in push up position, jump into a straddle and then jump your feet back together. Perform exercise for 30 seconds.

Newbie: Assume push up position with feet on the ground and hands on the table. You may want to put towel on the table to protect your hands. Be sure to keep your body straight and your abdominals tight. Perform the hand walking (as stated above) for 30 seconds. Jump straddle and together with the feet (as stated above) for 30 seconds.

10. Burpy

getting fit, weight control, bicep curls, lunges, tricep extensions, strength training, weight lifting, fitness, exercising, burly, abdominal exercises, Saturday Night Fever, plank walk, burpy
Burpy Pushup On Bosu
Getting Fit: Taking It Up A Notch

Advanced: In standing position, reach down and place your hands on the ground. Jump feet back in to a push up position (body straight with abdominals tight; optional: do a pushup). Jump feet forward to just behind your hands and stand up with arms overhead. Perform exercise for 30 seconds.
If you want a bigger challenge, you can do this exercise on a bosu. Place Bosu (half a ball with one flat side and one round side) about 6 inches in front of your feet with the flat side up. Reach down and put hands on outer edges of the bosu, jump feet back and assume push up position. Jump feet forward and stand up with arms overhead.

Newbie: Assume the push up position with your hands on a table and your feet on the ground. Perform push ups keeping body straight and abdominals tight.

11. Side Lunge with Diagonal Reach (Saturday Night Fever Move)

getting fit, weight control, bicep curls, lunges, tricep extensions, strength training, weight lifting, fitness, exercising, burly, abdominal exercises, Saturday Night Fever, plank walk
Doing More than Staying Alive!

Advanced and Newbie: Lunge sideways with the right leg bent and the left leg straight. (Optional: you can place the right bent leg on a bosu.) Reach down with your left hand and touch your right foot. Bring arm up across the body and reach up to the left.Point your finger and imagine you are doing the John Travolta Saturday Night Fever dance! You can look at your left hand while performing this exercise. This will challenge your balance a little more. Perform each side for 30 seconds.

If you can play the music while you do this exercise it’s even better! Next week is our last in this series, but it won’t be over. Every few months Diane changes out our routines, so once you get this one down, we’ll change it out for you — it keeps it interesting!

What’s your favorite exercise so far? Which do you dread?

GETTING FIT – TAKE IT UP A NOTCH – PART 3

Are you ready to continue to take it up a notch! I am! Part 3 is a continuation of our workout session and these ladies are doing wonders with me! As a book worm with limited athletic prowess, I never developed visible muscles. I always exercised whether it was hiking, dancing, swimming or playing tennis, but that’s pretty much where it ended. As we get older, strength training is important for our bones, balance, and overall fitness.

fitness, exercise, aerobic exercise, weights, body beautiful, weight control, weight loss
Team Diane Workout
Getting Fit – Take It Up a Notch

When I started working out with Diane and Karen, I was only at one pound weights. Although minimal, it was where I was to ensure I did not hurt myself. I am happy to report that I am now using 5 pound weights! Not only can you see my triceps, but my biceps and back muscles as well! Yes!! If I can do it, just about anyone can, but before starting anything new, please check with your physician to make sure you can. And if anything hurts, STOP IMMEDIATELY!

physical therapist, Diane Foley
Diane Foley, Physical Therapist

Remember the Rules of the Workout before you begin in Getting Fit – Taking It Up A Notch.

These next three exercises are a part of our current session written by Diane Foley, Physical Therapist.

6. Side Step On 8 Inch Step:

getting fit, weight control, bicep curls, lunges, tricep extensions, strength training, weight lifting, fitness, exercising
Getting Fit:
Side Step Up

Advanced: Take a side step up onto an 8 inch step with each foot. Slowly step down one leg at a time.

Newbie: Stand up tall, slowly lift one foot to the side and touch your toes on an 8 inch step. Slowly return to the beginning position. Work on your balance and progress to stepping up onto a low (3 to 5 inch) step.

7. Tricep Extension

exercise, workout, weight lifting, strength building exercises
Tricep Extensions
Taking It Up A Notch Part 3

Advanced: Begin by kneeling on the ground with your body balancing on your knees and your body bent slightly forward. Grab weights in each hand, place your arms by your side with your elbows fully bent. Weights should be up by your shoulders. While bent forward and keeping your elbows by your side, slowly straighten your arms extending the weights behind you. Hold for one second and return to the beginning position.

Newbie: While kneeling on the ground (balancing on your shins instead of your knees) and bending slightly forward, do the exact same exercise.

8. Lunge with Bicep Curl

getting fit, weight control, bicep curls, lunges, tricep extensions, strength training, weight lifting, fitness, exercising
Karen the Newbie
Squat Bicep Curl

Advanced: Begin in the standing position, holding weights by your side.. Step forward and lunge until your back knee touches the ground slightly. Push back with the front leg to the beginning position and switch sides. While lunging forward, bend elbows and curl the hand weights up to your shoulders. Bring the weights back down to the beginning position when you push your front leg back to the beginning position. If it is too difficult coordinating the arms and legs, then you can do the bicep curl between lunges.

Note: Be sure to keep the front knee in line or behind the front foot when lunging forward. Bending the knee past your front foot places too much stress on the knee and can cause injury.

Newbie: Perform the lunge with bicep curl as stated above, however, limit the amount of knee bend to tolerance and perform the bicep curls between lunges. An alternative to the lunge is the squat.

Stay tuned for the next exercises and ENJOY THE RESULTS!

What is your motivation?

GETTING FIT — TAKE IT UP A NOTCH! Part 2

Getting Fit – Take It Up a Notch Part 2 is a continuation of our workout series. I am still at it with these amazing ladies and we are all bound

fitness, exercise, aerobic exercise, weights, body beautiful
Fitness: Moving to the Next Level — Making a Difference

and determined to make me one hot mama by the wedding! I’m happy to share that a few family members who I had not visited with in a while commented on my triceps (never before seen with the naked eye). As a reminder, please make sure you speak to your physician before making any changes to your health care regimen, and if something hurts STOP IMMEDIATELY!

The rules of the workout are found in last week’s article, Getting Fit – Take It Up a Notch. You may need to make modifications based on what you have — feel free, even if it’s a 5 pound zucchini!

Fitness, workout, weights, weight control, body, weight loss, zucchini, routine, exercise, weight lifting, cardio
Getting Fit – Use What You Can, Even If It’s a Zucchini!

physical therapist, Diane Foley
Diane Foley, Physical Therapist

Since this is a continuation of the same workout, these exercises, written by Diane Foley, represent the next three stations in the series. Let’s get started…

 

3. Sit-Up Crunch:

Newbie: Lay with your hands behind your head, arms flat against the floor. With your legs bent, lift using your core muscles. Note — your arms are not lifting your head up, your core is lifting your head and shoulders. Pulling on your head not only does nothing for the core, but may injure your neck.

Advanced: Using a ball under your upper back, perform sit-up crunch as described above. Hopefully I can do this by the wedding… .

4. Flies on Ball

Newbie: For the newbie, flies are not done on a ball. Begin by laying flat on the floor with arms (holding the weights) straight out to the side. Lift the weights straight up util they meet in the middle. Weights may be as minimal as one pounders (that’s what I started with, but I’m now up to 3) or as much as you can handle.

Fitness, workout, weights, weight control, body, weight loss, zucchini, routine, exercise, weight lifting, cardio
Diane – Flies on Ball for the More Advanced

Advanced: Using an exercise ball under your upper back (a smaller one is better for those a little more vertically challenged like I am), (while holding weights) extend your arms to the side until they are parallel to the ground and then lift the up until they meet in the middle. Keep arms in line with the shoulders on this exercise.

5. Reverse Flies on Ball

For both the Newbie and Advanced: Using the same size ball as in the Flies on Ball, place the ball under your chest with your feet apart on the floor. To balance, distribute weight between your chest and feet . Start with your weighted hands to the side on the ground. Lift weights up so that your arms are even with your shoulders, hold a second, and take it back down. Go very light on the weights for this exercise.

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Reverse Flies on Ball for the Newbie & Advanced

Don’t forget to warm up and stretch when you start and stretch when you finish!

What are your favorite stretches?

GETTING FIT — TAKE IT UP A NOTCH!

Getting fit… . Are you ready to take it up a notch? In my last article, Fitness — Moving to the Next Level, I shared a little bit about my background and these wonderful ladies who took me on as their project (yes, in this case, instead of completing the project, I am the project). With Physical Therapist, Diane Foley, I will share two paths — one for the newbie (that’s me), and the other for the more advanced. As a reminder, please talk to your physician before making any changes to your regular health care routine. If anything you do hurts, please STOP immediately! The purpose of this series is to move our fitness to the next level and improve our health, not detract from it.

physical therapist, Diane Foley
Diane Foley, Physical Therapist

Rules of the workout:
  • Frequency: 2-3 times a week. Take 2 days off between workouts to give your muscles time to recover.
  • Time: one minute on each station (unless otherwise noted)
  • Intensity: Pick a weight that you can lift for the entire minute and is moderately difficult on the last repetition. The weight may be very light for some of the exercises. This is okay!
First Set of Stations:

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Getting Fit – Karen on the Elliptical

  1. Ride a stationary bike or elliptical (for advanced and newbies). If you do not have access to either, march in place at a quick pace making sure you bring your legs up high enough to hit your hands as you hold your arms at the elbow straight out at a 90 degree angle.

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Getting Fit: Diane – Wall Squat with Overhead Lift

2. Wall Squat:

  • Newbie: Using a large exercise ball, place the ball between your lower back and the wall while move your feet comfortably away from the wall. Slide into a squat moving up and down, keeping the knees behind the toes. Hold each squat for 5 seconds and return to beginning position.
  • Advanced: Do the Wall Squat as noted above, however, add weights and lift overhead on the way up.

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    Getting Fit: Karen – Wall Squat with Overhead Lift

    The first exercise is more like a warm up to get things going. What is your favorite exercise to get that heart rate up?

Stay tuned for next week’s article with the second set. Because this series makes up an entire workout routine, these articles will be published weekly rather than biweekly.