EXERCISE – #FAT-FREE CHEF

DAY 3 (do day 2 and 3) Squat Challenge With Steph 9-25 and 26-2018

Posted on 26 Sep 201830 Sep 2018 by Chef Sharon Davies-Tight

Okay, since I postponed DAY 2 till DAY 3, I did DAY 2 assignment first:

Beginners: 10 reps of each squat style

Intermediate: 8 reps each x 2 sets

Advanced: 8 reps each x 3 sets

from Aunt Sharon > I stuck with the intermediate stage, and frankly had an easier time doing them, than I thought I would, considering how sore my quads (quadriceps aka thigh muscles) are.

It was easier doing the back and side kicks than the first time I tried them – that’s quick improvement that I didn’t expect, especially in the balance area, since that’s one of my weaknesses.

The SUMO SQUAT intrigues me the most, since it’s the most difficult. Since the picture doesn’t show how far the demonstrator is squatting or how her feet are oriented, I’m going to assume she’s squatting further than I am able to do – yet. I’ll figure out the orientation of the feet later. Still, I do what I consider to be a modified form.

Now I’m doing DAY 3 on DAY 3. So I’ll be caught up for tomorrow.

The assignment given for DAY 3:

Beginners: 6 sets of each squat style x 2 sets

Intermediate: 6 reps each x 3 sets

Advanced 9 reps each x 3 sets

Well, doing this twice in a day presented its challenges with my sore quads – still I did it even if my squats weren’t as deep as I wanted.

I kept wondering why when I did squats using weights or a bar it worked my lower back and not my quads, then tonight I realized it was all in the orientation of my back. Leaning over to lift the weights or just my body weight from the floor put the focus on my lower back not on my thighs. I was aiming to increase the strength in that location and I did. I never really thought about my thigh muscles since I walk so much.

However, in addition to the lower back lifts I call them – judging by the degree of soreness in my quads – I need long-term work in this location as well. The degree of soreness also indicates that I’m doing them correct for that purpose.

I’m thinking that when I finish this challenge, as I continue the work, I should do the squats every other day until I gain the strength to do them in better form every day. We’ll see.

STRONG AND SIMPLE LIVING WITH STEPH

DAY 2 Squat Challenge With Steph 9-25-2018

Posted on 26 Sep 201830 Sep 2018 by Chef Sharon Davies-Tight

Day 2

from Aunt Sharon > I’m really sore. Just my quads though – everything else feels like it does whenever I do any kind of exercise. I spent four hours redesigning the configuration of all the furniture in half the house. It’s funny, for years when we owned a home I always referred to paying the mortgage as paying the rent, because we rented for so many years. Now that we’re in an apartment again, I call the apartment a house. It doesn’t matter. It’s our living space. I worked methodically, measuring and thinking through the move of each piece and how it would affect the other pieces, plus how many other pieces I would have to move to get the target piece where I wanted it, before I actually made the move, so I wouldn’t have to move it back if I didn’t like it. I have many years experience moving furniture.

As it turns out it’s a great way to get long distance exercise – like long distance running, you clock a lot of time. My purpose is always to make each move (rearranging my living space) more efficient and to make the space appear larger and more open than it is. I also like the change. It’s not easy in a small space with a lot of stuff. This is where I do all my work, so it looks like about four people work here with all the work stations in every room except the bathroom. Plus Steve and I live here with Lilly Belle, so personal considerations have to be taken into account. I’m always happy with the result – as is Steve.

Although I didn’t do my exercise challenges today, I did pay special attention to the soreness of my quads – with massage, hot water packs and stretching.

This is the DAY 2 assignment I will do tomorrow:

Beginners: 10 reps of each squat style

Intermediate: 8 reps each x 2 sets

Advanced: 8 reps each x 3 sets

STRONG & SIMPLE LIVING WITH STEPH

EXERCISE, GROW YOUNG FITNESS

The Foundation – work out 2

Posted on 24 Sep 2018 by Chef Sharon Davies-Tight

Grow Young Fitness

Sometimes I’m a slow starter. I signed up last December (2017). I didn’t get to my first workout till July 2018. Now it’s almost October 2018 and I’m just getting to my second workout in the Foundation Challenge. I’m ready to make a commitment. I’m assuming the infection of the roots in my teeth (from cracking them in a bad fall) is gone, since I’m feeling stronger – physically and mentally.

I did a squat challenge this morning that my niece is hosting on Facebook. STRONG & SIMPLE LIVING WITH STEPH

I thought as long as I did that, why not get back to the GROW YOUNG FITNESS CHALLENGE. So here I am.

The first workout was herky jerky, since Deron moved rapidly from one exercise to another, and by the time I started with a particular exercise, he was halfway done. I get now that it’s a process, and eventually, I’ll smooth through it. The counting part was also confusing, since he’d start counting when he was already into the exercise. I’ll figure it out eventually – how many reps he’s doing. I do get a work out, but I’d probably do better without the chair. Leg lifts from a chair are not easy – guess that’s one reason to keep doing them. I think I’ll try different chairs to see if it matters.

This second work out did go a little smoother. Working on form given there are so many different exercises done rapidly is key – for me.

Where my computer is located doesn’t have much moving around space, so that could be some of the issue of not keeping up. I’ll figure out how to make more room, so I can extend in all directions without bumping into stuff. Moving my chair several times to accommodate the arm and leg extensions is distracting and slows me down too much.

I feel more motivated to finish the series now that I’ve seen some improvement since the first workout. I’m analyzing it; that’s a good sign.

I’m good.

EXERCISE, GROW YOUNG FITNESS

The Foundation – workout 1

Posted on 24 Sep 201824 Sep 2018 by Chef Sharon Davies-Tight

Grow Young Fitness

GROW YOUNG FITNESS

12 JULY 2018

1st work out.

It took me since December 22, 2017 to get here. But I finally arrived. I thought it wouldn’t be challenging enough. That first work out was more of a work out than I expected. I look forward to the next one. Three times a week they recommend in a particular order to achieve the best results.

Take a look, then give it a try. It’s free. http://growyoungfitness.com/exercises-for-seniors

I realize now that I needed a motivational tool to discipline my workouts. Grow Young Fitness is a good fit for me. Steve joined too after returning from his cardiologist. Good reports, but they both agreed he had to lose weight. His next appointment is in 3 months, so Steve asked him what would be a good amount to lose by then. The doctor said 5 pounds. Steve, surprised at the small number said, I’ll do you better than that, how about 20 pounds? So Steve bet him a sushi meal. The doctor took the bet, probably thinking he’s going to get a free sushi meal from Lucky’s Market that just opened a couple blocks from us that Steve and I both rave about.

Of course once Steve makes a bet where he controls the outcome, he’s going to win.

What’s in it for me? Steve spends a lot of money on food. Hopefully our food costs will go down. Plus I won’t be tempted by all the new and interesting stuff he brings home for me to try. I have about a two year backlog on products I tried but didn’t get to posting about yet. Also, when he diets, I diet better.

EXERCISE, STRONG & SIMPLE LIVING WITH STEPH, THE SQUAT CHALLENGE WITH STEPH

DAY 1 Squat Challege With Steph 9-24-2018

Posted on 24 Sep 201830 Sep 2018 by Chef Sharon Davies-Tight

9-24-2018 DAY 1 SQUAT CHALLENGE WITH STEPH

Strong & Simple Living with Steph

Day 1!!!!!!

Welcome to the official start day!

We are SO ready!!!! Be proud of yourself for doing something FOR YOU.

Regardless of your physical abilities, pace yourself!!

To those that are new to these challenge groups, it can take a minute to get used to the workings and expectations of the group.

Be patient with yourself and remember why you started.

Pay attention to your form to avoid injury.

When you tense your muscles you tend to hold your breath. Inhale on your way up, exhaling on your way down.

Choose the level that’s right for you:

⭐️Beginner – 6 reps of each squat style = 30 TOTAL

⭐️Intermediate – 7 reps of each squat style, repeat 2x = 70 TOTAL

⭐️Advanced – 7 reps of each squat style, repeat 3x = 105 TOTAL

Comment below when you’ve completed your tasks.

*** For the Narrow Squat w/ Back Kick & Basic Squat w/ Side Leg Lift –
Rise back up, straightening the legs completely,

and lift the left leg behind you for a back kick.

Lower the foot back to the floor in a narrow squat position.

Do another squat, then straighten the leg, do a back kick with the right leg, and step the right foot back to meet the left.

This counts as ONE rep.

from Aunt Sharon: For the back kick and the side leg lift, I did both legs. This increases reps for beginners to 42. Intermediates: 98. Advanced: 147. Combining both leg lifts or kicks into ONE rep really means ONE rep for each leg, which equals TWO total reps.

Okay, so I started with the intermediate level. Worked up a sweat and got breathy. My legs right now feel like jelly. Although I’m no stranger to squats, I do mine holding a bar or lifting weights from the floor up, with no variation. This is new – the variation plus minus the bar.

The kicks are good for balance, which older folks need. I need lots of work for balance since my concussion and this will help.

The SUMO SQUAT was the most difficult, since I don’t yet have enough strength in my quads to rise from a deep squat. I did a modified 7 x 2 reps to set me up for future work – let my quads know this isn’t a seven mile walk.

“The quadriceps is a massive hunk of muscle on the front of your legs.

Weak quads are by far the number one cause of knee pain and other knee issues.

You commonly see this in older people who do a lot of sitting all day.

Over time their quads become so weak it’s hard for them to stand up and they also develop knee pain and other issues.

In short, you do not want to neglect quad training.

Quads are vital for walking, running, jumping and squatting down.

Weak quads mean that these functions will be greatly hindered.

One of the main functions of your quads is to allow you to squat.

In only makes sense then that the best quad exercises involve the squatting movement.” (jasonstake.com)

Thanks Steph

STRONG AND SIMPLE LIVING WITH STEPH

EXERCISE, STRONG & SIMPLE LIVING WITH STEPH, THE SQUAT CHALLENGE WITH STEPH

SQUAT WITH STEPH

Posted on 20 Sep 201826 Sep 2018 by Chef Sharon Davies-Tight

Check out the EVENTS section on her Facebook Page.

From 12 midnight on 24 September to 12 midnight on 30 September.

” Hey everyone! Get ready to join our 7-day squat challenge next week! Squats can be done ANYWHERE, so no excuses for no space to workout. Invite a friend, challenge someone at home, a little competition never hurt anyone 🙂

Starting Monday a different squat series will be posted daily, with variations for all levels of ability, to be completed at any time during the day.

Simply check-in here when you have completed your series and that’s it!

Let me help hold you accountable.

RSVP GOING if you’re up for the challenge.”

See STEPH on Facebook.

STRONG & SIMPLE LIVING WITH STEPH

EXERCISE, VIDEO

PLANKS – they’re what everybody is talking about

Posted on 15 Sep 201815 Sep 2018 by Chef Sharon Davies-Tight

Here are three videos to get you started. I’m already in. No longer than 1 minute is recommended for any variation of the PLANK.

I did my first modified plank today for 1 minute.

Then I lasted only 15 seconds for the full PLANK.

Of course I have my work to do, but I’m already liking this.

6 GOOD REASONS TO DO PLANKS EVERY DAY.

PLANKS FOR BEGINNERS

10 COMMON MISTAKES WITH PLANKS

Thanks Steph! She’s my niece and I recently saw that she’s doing them. Nice job.

EXERCISE

Don’t Lose This Link

Posted on 2 Sep 2018 by Chef Sharon Davies-Tight

Includes the following topics along with exercises all in one long scroll:

1 – WORKOUT NOT WORKING? Try These Exercises RISKY EXERCISES BETTER BETS

2 – Most Effective Exercises

3 – Fibro Friendly Exercises

4 – No-Gym Home Workouts

5 – 30 Minute Workout Routine

6 – 11 Exercises For Lower Back Pain Relief

7 – Exercises To Relieve Arthritic Knee Pain

8 – 7 Minute Workout

https://www.onhealth.com/content/1/exercise_fitness_7_top_work_outs

EXERCISE, LOGGING MILES, STEVE

5 WEEK WALK – Steve

Posted on 10 Aug 201810 Aug 2018 by Chef Sharon Davies-Tight

From 7/6/2018 to 8/10/2018 Steve walked 159.30 miles = 4.55 miles per day = 31.8 miles per week.

His two days off work a week keep his average down. Many work days he walks between six to eight miles.

This proves that walking is not a weight nor a fat reducing exercise.

One might think that by walking that much one would be trim, no matter what or how much they ate. No so.

EXERCISE, LOGGING MILES, SHARON

5 WEEK WALK – Sharon

Posted on 10 Aug 201810 Aug 2018 by Chef Sharon Davies-Tight

I walked 64.37 miles in 5 weeks from 7/6/2018 to 8/10/2018.

That’s an average of 1.8 miles per day. Or 12.8 miles per week.

I need to improve on this.

EXERCISE

Amino Acids And Protein Isolates Caused Unsightly Weight Gain In Me

Posted on 6 Aug 2018 by Chef Sharon Davies-Tight

Over the course of a few years, I took various amino acids trying to build muscle. I built something I thought was muscle, but now I struggle to get rid of it, primarily in my core.

I discovered that weight gain is a by-product of all protein isolates, whether it’s in supplement form or the form of the muscle tissue of another animal that you eat. Who would have thought? Certainly not me based on all the stories about losing weight on a high protein and fat diet.

Many years ago, when I ate steak every night I gained weight, so I don’t know who these people are who lose weight on a high protein diet. Look at football players. They’re huge because they take growth hormones in addition to large amounts of protein. When bulking up like that, then exercising to sculpt the body into the form you want, you feel like you have total control over how your body looks, because of your sculpting ability.

While in reality, throughout those muscles run intermittent, sporadically placed deposits of fat, that get utilized by the muscles when they need the energy to perform physical tasks of resistance – it’s called on-the-spot utilization of fat to the muscles requiring the on-the-spot energy.

When body builders and athletes stop performing, whereby their muscles don’t need all those fat deposits for on-the-spot energy, their muscles become limp from lack of industrial-style use and the fat deposits wallow when not supported by the muscle tissue, making the body look lumpy beneath the skin. Those lumps are very difficult to get rid of.

Even taurine, which I take daily, contributed to that gain. Now I’m off all of it and work on the strength and flexibility of my muscles rather than their bulk. I followed body building throughout my life, wanting I thought larger muscles, when in reality I wanted more control over the muscles I already had.

Now, after four weeks of reducing the fat, I see more clearly some of the causes for not being able to lose weight, and one of the causes is the amino acids I took, thinking I was doing right for my body, thinking also I needed more protein due to the fact that I don’t eat animals. I was misguided by the prejudicial research.

The unsightly part of the amino acid, protein isolate weight gain is seen nude. Clothes cover many flaws.

Here’s a link for you on everything you need to know about fat in one easy to read and understand article > https://qz.com/654647/everything-you-need-to-know-about-fat-cells/

AFC RAPID FAT LOSS DIET, EXERCISE

AFC Rapid Fat-Loss Diet DAY 31

Posted on 5 Aug 20185 Aug 2018 by Chef Sharon Davies-Tight

8/5/2018 SUNDAY Day 31

I’m not counting calorie and fat grams in my last week, nor am I keeping a record of what I eat, preparing myself instead for what to do after the rapid fat-loss diet ends, using what I learned from recording everything I consumed.

Winding down I am. I’m not comfortable being so public with every little detail of what I consume and how I exercise. The fact that I did it for four weeks stunned even me. I’ve started a lot of journals in my lifetime, never lasting more than a day or two.

Calculating the nutritional data of every ingredient of every recipe I made, took a lot of time out of my day and evening. The stress of doing that may have hampered my fat-loss. I don’t know, but this last week will be essentially out of view, then when the weigh-in day is here I’ll see how I did. Frankly I think I’ll consume less, but it still might not push me beyond the 9.5 pound loss to date.

I read an article about low pressure recently and posted it to this site. For years I’ve had it, but no doctor ever believed me, because it was normal in the doctor’s office. Sometimes I take it at home only because Steve has a device to take his, and it’s been really low at times. I’m thinking now that my hunger and jumping up from the computer to go to the refrigerator so often might be a result of my pressure dropping too low.

So I implemented a new plan: Once I’m at the computer, I set my phone alarm at one hour intervals, going up to one hour before Steve gets home from work. When the alarm goes off, within five minutes I have to leave the computer and do five minutes of any type of exercise. I’ve done that for a couple of days now with success.

Anybody can do five minutes. That’s about my attention span for preplanned exercise for anything but walking. Yoga is the same thing – five minutes. Out of bed mattress exercises, going to sleep mattress exercises, same thing – five minutes. I don’t count any more. That’s a success. Counting is the most boring task in the world – to me. I let the alarm count the minutes. I don’t care how many reps – it’s five minutes worth of reps, whatever that is. That works better for me.

I eat less; I feel more energetic and stronger. Deron from Grow Young Fitness stresses the importance of moving as you age, and he is right. We think we move more than we do. Walking everywhere instead of driving isn’t enough if I’m sitting at the computer ten hours a day.

Jumping up to go to the refrigerator was in response to my low blood pressure, that I thought was me being hungry or just needing to move. Now since I preplan the exercise times, I’m a lot less likely to feel the need to jump up for anything. So, that problem is solved.

Sum: People who have low blood pressure should eat more often in small amounts, avoid alcohol and coffee except in small amounts, and should move their body often to keep the blood circulating. Stretching isn’t enough. Work up a sweat by doing mini-exercises rapidly. Do range of motion when you stretch, not when you’re using your own body weight as resistance. I’m back to using the lower resistance cords rapidly and I like it a lot more.

Also, when I exercise I play rock and roll music. It helps the time fly. And most importantly, I turn off all those 24/7 cable news talk shows. Listening to the opinions of a bunch of talking heads vomiting junk doesn’t do anything good for me. I get the news from the net. Success again.

EXERCISE

Anti-Fatigue Mats For Exercising

Posted on 22 Jul 201827 Jul 2018 by Chef Sharon Davies-Tight

NoTrax T30 General Purpose Rubber Competitor Safety/Anti-Fatigue Mat, for Wet Areas, 3′ Width x 5′ Length x 1/2″ Thickness, Black

I purchased this on amazon.com for the kitchen to help with back pain while standing for long periods of time preparing foods. It cushions your feet absorbing the tension from the weight of your body as you stand still or move.

It was a little much for a kitchen that small, so I moved it out to the foyer carpet. Now that it’s on carpet it’s creates even more cushion, so I decided to use it for an exercise mat when I do squats or marching in place or running in place. It’s particularly effective with the running.

Since I have such a messed up spine with vertebrae practically resting on top of each other, running even with legs kept fairly low was impossible due to the jolts to the vertebrae and spine. This works and I’m enjoying that small new freedom.

EXERCISE, GROW YOUNG FITNESS

Grow Young Fitness

Posted on 22 Dec 201724 Sep 2018 by Chef Sharon Davies-Tight

Take The Free Senior Fitness Challenge!

CLICK HERE >: Grow Young Fitness

Best Core Exercise To Flatten Stomach VIDEO

Video• Posted on 29 Nov 201721 Jul 2018 by Chef Sharon Davies-Tight

Exercises You Should Never Do For Cervical Spondylosis VIDEO

Video• Posted on 29 Nov 201721 Jul 2018 by Chef Sharon Davies-Tight

Rolling Spine Exercise VIDEO

Video• Posted on 29 Nov 201721 Jul 2018 by Chef Sharon Davies-Tight

Simple Strategy To Cure Anxiety VIDEO

Video• Posted on 29 Nov 201721 Jul 2018 by Chef Sharon Davies-Tight

EXERCISE, LOGGING MILES, STEVE

Steve June 2017 Walking Log

Posted on 25 Nov 201729 Nov 2017 by Chef Sharon Davies-Tight

Steve began logging his miles in June of 2017. Although he does a lot of walking at work, he had no idea just how much. When I said I was going to compete with him, I had no idea how much he walked either. There is no competition there. Many days he walks between 5 and 8 miles. One reason he can do what he does at 71 years old is that he has a perfectly symmetrical body. Big, but symmetrical. I, on the other hand, have structural issues that prevent me from going the distance. I’m still out there though – doing what is healthy for me to do without causing injury.

CONGRATULATIONS TO STEVE! 4.13 Marathons In A Month!!!

06.01.17 04.20

06.02.17 05.00

06.03.17 02.80

06.04.17 01.20

06.05.17 03.20

06.06.17 04.60

06.07.17 03.90

06.08.17 04.20

06.09.17 04.00

06.10.17 03.30

06.11.17 07.60

06.12.17 03.10

06.13.17 03.50

06.14.17 04.30

06.15.17 03.90

06.16.17 05.30

06.17.17 03.80

06.18.17 00.13

06.19.17 02.50

06.20.17 03.90

06.21.17 05.50

06.22.17 03.90

06.23.17 03.60

06.24.17 04.20

06.25.17 02.00

06.26.17 01.70

06.27.17 04.20

06.28.17 04.70

06.29.17 04.30

06.30.17 03.50

_______________________________

Steve walked 107.33 miles in 30 days in June. That equals 4.13 marathons. Wow. That’s a lot of walking.

EXERCISE, FROM THE NET

How losing weight affects your body and brain

Posted on 25 Nov 2017 by Chef Sharon Davies-Tight

Special thanks to John Gunstad, Professor with the Department of Psychological Sciences at Kent State University, for speaking with us about his cutting-edge research on how losing weight affects brain function. Following is a transcript of the video.

Here’s what losing weight does to your body and brain.

During the first week you may find it easy to lose weight by simply switching to a healthier diet. But as your metabolism adjusts, you won’t burn as many calories as you used to.

So, losing additional weight will become harder.

Making matters worse, as the fat melts away you’ll start to experience an increase in appetite. After a meal, fat cells release a hormone called leptin into the bloodstream.

This surge in leptin levels signals to your brain you’re full and should stop eating. But with less overall fat, people who lose weight show a measurable dip in leptin.

Brain scans of obese patients who had lost 10% of their body weight revealed less leptin leads to increased activity in regions of the brain that control our desire to eat.

The end result isn’t just an increased appetite, but an even stronger urge to eat fatty, high-calorie foods because your brain is trying to restore the body’s leptin levels to normal…

Finish reading:How losing weight affects your body and brain – Business Insider

EXERCISE, LOGGING MILES, STEVE

Steve July 2017 Walking Log

Posted on 4 Nov 201729 Nov 2017 by Chef Sharon Davies-Tight

Steve walked a total of 90.78 miles in July. That equals 3.49 marathons in 31 days. average per day = 2.92 miles per day

07.01.17 02.80

07.02.17 00.38

07.03.17 01.90

07.04.17 03.30

07.05.17 04.20

07.06.17 02.70

07.07.17 03.80

07.08.17 03.40

07.09.17 02.10

07.10.17 02.60

07.11.17 03.80

07.12.17 03.00

07.13.17 02.80

07.14.17 03.30

07.15.17 03.20

07.16.17 01.20

07.17.17 03.60

07.18.17 03.70

07.19.17 04.00

07.20.17 03.30

07.21.17 03.10

07.22.17 03.20

07.23.17 02.00

07.24.17 02.70

07.25.17 04.70

07.26.17 03.20

07.27.17 03.60

07.28.17 03.10

07.29.17 03.40

07.30.17 02.70

07.31.17 00.99

________________________________

Steve walked a total of 90.78 miles in July. That equals 3.49 marathons in 31 days. average per day = 2.92 miles per day

EXERCISE