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Post by cathygeha on Apr 8, 2021 7:17:21 GMT
This round runs from March 29 through May 9. Itβs not too late to join us. Just add your board name, first name and your goal for this round to this thread. All are welcome!
Challengers: Bmazzo / Beverly β Weigh regularly and watch portion sizes Cathygeha / Cathy β Stay positive/track/move cherryt38 / Cherry β Continue exercising and eat mindfully hollygail / Holly β Maintain lifetime at goal status jalibmu / Jan β adding more fruits and veggies into my meals jasimons / Judy β Plan breakfast the night before
Hosts: March 29 β April 4 Cherry April 5 β April 11 Cathy April 12 β April 18 Judy April 19 β April 25 Holly April 26 β May 2 Jan May 3 β May 9 Beverly
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Post by cathygeha on Apr 8, 2021 7:18:21 GMT
12 Best Equipment-Free Strength Exercises for Older AdultsStrength training boosts quality of life at any age.By K. Aleisha Fetters, MS, CSCS and Lisa Esposito health.usnews.com/health-news/health-wellness/articles/2016-01-29/8-best-equipment-free-strength-exercises-for-older-adultsThis article introduces reasons that strength as we age is important and offers suggestions that require no gym or special equipment. It mentions that over 30 we begin to lose muscle mass, mentions not overdoing it by starting out slowly, and provides basic information. It does not suggest numbers of each to do. I thought we could look through the 12 suggestions and perhaps choose a few to try out or add to our daily regimen....or perhaps start a regimen.
7. Side Planks
This plank variation will improve side-to-side core stability as well as strengthen your shoulder, a joint that can give many older adults problems, McHale says.
Instructions: Start by lying on your side, propped up with your elbow directly below your shoulder. With either the sides of your feet or the sides of your knees stacked on the floor (do what's comfortable for you). Squeeze your core and lift your hips off of the floor so that your body forms a straight line from your ears to either your feet or knees. Hold for as long as you can while maintaining good form. Lower your hips to return to start, and repeat on the opposite side.
8. Wall Angels
Ease back pain and improve your posture by opening your chest and working your shoulders with these simple against-the-wall moves, McHale says.
Instructions: Stand with your back flat against a wall and your feet about 3 to 6 inches from the wall. With the back of your head touching the wall and your arms straight down by your sides, tuck your chin to your chest. Then turn your palms out and slowly raise your arms, maintaining contact with the floor or wall. Raise your arms as high as you can without your elbows bending or feeling any discomfort. Pause, then lower your arms to return to start.
QUESTIONS 1. Comments on either of the above? 2. Open forum - whatever you want to share 3. FUN: Do you have a bird bath, sundial, bird feeder, other garden ornament? Tell us about your garden
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Post by cathygeha on Apr 8, 2021 7:26:19 GMT
Thank you for the comments yesterday! I did do the pelvic lifts and the leg lift in bed this morning...also did the counter pushups and might try the wall angel today. I can see doing some of these daily as they are not all that difficult...I have a yoga mat so might dig it out, dust it off and add these (or some of them) to my daily routine.
That said...scale was down this morning. I kept seeing an eight at the end of the number instead of the 6 that was there...funny how the mind plays tricks on us! Anyway, down 1.4 for a new low of 166.8 today!
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Post by cherryt38 on Apr 8, 2021 13:07:02 GMT
1. Comments on either of the above? ** I may be able to do the side plank, but I think the wall angels would be difficult for me. The main reason is that my left arm doesn't want to raise very well and causes pain. 2. Open forum - whatever you want to share ** My weight is up a bit, which means paying closer attention to satisfaction and mindful eating. I'm happy that the scale is down for you, Cathy. 3. FUN: Do you have a bird bath, sundial, bird feeder, other garden ornament? Tell us about your garden ** I have a bunch of stuff in my yard. I have a small paved area with several planters and a St. Francis of Assisi statue on it, I have a sun dial on the edge of my deck with a stand made from bricks, also a lantern beside it that lights up at night. I have a frog and a piece of driftwood on the other side of it. I have a couple of stakes with owls that light up at night. They are stuck into large round planters. I have two bird feeders, one hanging on the branch of a tree and the other on a shepherd's crook with 2 hooks, the feeder on one hook and a hanging plant basket on the other hook. And I have an old wagon seat from a horse drawn wagon on my deck. These are all in my front yard where I have most of my flowers.
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Post by jasimons on Apr 8, 2021 13:31:07 GMT
Cathy - Great news on the loss, a round of applause!
I tried the wall angel - seems like a good stretch as well as strength.
We do have a couple of bird feeders and a bird bath.
Gardens - an in-ground vegetable garden, usually just a variety of different tomatoes, around 10 to 12 plants. And I grow some vegetables in containers. Last year, cucumbers and peppers. I have cucumber seeds again this year. Plus, several different herbs in containers (basil, parsley, dill, etc). There are flowers in the landscaping around the house, quite a few peonies, day lilies, some decorative grasses (would like to add more of those). And one smaller flower bed in a shady area, usually plant impatiens, begonias and coleus.
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Post by bmazzo on Apr 8, 2021 13:50:49 GMT
I have done the wall angel in the past, I will have to try it again. I have been doing the counter "push ups" the last couple of days, since we talked about it here. We also talked (a few weeks or so ago), about stretching & reaching for the sky each morning, I have been doing that, really makes the body feel better at the start of the day.
I do have a bird bath, but I usually just keep a pot of flowers sitting in it, no water for the birdies. We do have a bird feeder. We have a lot of cardinals in our area & I so enjoy watching them at the feeder. We have a few bird houses, and the finches have taken over one of them. They are so darn cute! On the front porch, under the eve, another red headed finch has built a nest. She is so cute sitting on her eggs. I just hope the babies get big enough to fly away before the people come to put the new siding on the house, they would have to tear down her nest.
I have planted a few seeds in pots. I have basil, parsley, rosemary & squash planted. As soon as they are big enough, I will transplant them. A friend gave me 5 tomato plants last night. DH was thrilled, he immediately watered them & put them under his fluorescent light. The ground should be warm enough to start planting in a couple of weeks.
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Post by Holly Gail on Apr 8, 2021 23:34:46 GMT
VERY difficult morning today. My phone stopped working last evening. I didn't know what was wrong with it. It kept saying the same message it says when I'm in an area without Verizon towers, but I was home, and my phone was next to DH's and his was working fine. Long story short, it powers on but doesn't "do" anything. And my students (and their parents) text me... I sent emails to all my students and their parents to alert them that if they want to communicate with me they should email and if it's very important they can phone or text DH, just tell him it's for me (and who they are). Yuck. I hate when tech goes wrong.
I am so NOT in the mood to exercise or talk about exercise. I want a hot fudge sundae with crushed almonds on top.
However, I will tell you a little about my garden. When we moved in here, there was "ground cover" planted throughout the back yard. We removed it and planted lavender, basil, two kinds of honeysuckle, and one particular kind of upright rosemary (doesn't grow along the ground). Later, we bought a naval orange tree. The "type" of tree is called "patio" and it's not supposed to grow more than about 5' or 6' tall (but it's just peeking over the fence which I believe is 6' high). The oranges taste amazing! One day I picked 20 pounds off the little tree in the corner of the yard. Heavenly!
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Post by jan on Apr 9, 2021 15:30:42 GMT
I want to come to your houses and see your gardens !!!
I haven't ever heard of the wall angel exercise. I will definitely give it a try.
I have a 10 X 10 greenhouse where I start lots of seeds for the veggie garden. Right now I have tomatoes, peppers growing there. I have about 6 raised beds that are homes to beans, peas, squash, various herbs and onions. Several flower beds full of bulbs and lots of pots on my deck. I also love garden art and have quite a bit of that. No bird feeders as when I had them before the neighbor's cat sat under them all day long. I have been trying to figure out where I could hang one again. I have a bird bath hanging near a jasmine tree on my deck. The water is always gone, so either it leaks (but I don't see a leak) or the birds do use it.
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