DAY 7 Squat Challenge With Steph 9-30-2018

Day 7 – Sunday

You made it!!!!! Be proud of yourself! How are your muscles feeling? Did you ever think you’d be doing 100+ squats? You got this! Push through it, modify if you have to.

Share your experience on your Facebook page and tag me in it. Let people know how you just challenged yourself and be excited about it!

Beginner – 10 reps of each squat style, repeat 2x = 100
Intermediate – 11 reps each, repeat 3x = 165
Advanced – 10 reps each, repeat 4x = 200

from Aunt Sharon >

Happy Sunday to All!

Who would think that in just one week I could improve my balance, increase muscle tone and maybe even mass, accelerate my aerobic ability (increasing proficiency in one exercise style transferring to another), increase my overall stamina, while simultaneously giving my CAN DO IT spirit a needed boost!

Well there you go. Seven days of squatting.

It gets easier the more I do and more enjoyable knowing it produces rapid results.

Thanks Steph for the invitation. I’m glad I didn’t think I was too old at 69 to tackle a fitness challenge.

It’s going to be Happy Squat Day for me forever. I realize how important my quad muscles are to the proper functioning of all the others – especially being well into the old age category. You think you’ll never lose it, you’ll always have it, but then you do – and lucky for me along comes Steph.

I didn’t receive the squat instructions for Sunday by the time I was ready to exercise at 4:45 AM lol, so I wrote my own. Not anyone’s fault – just wanted to get an early start and early finish today.

Advanced – 25 reps each squat style 4x = 500

It worked fine. I’m super-wobbly right now. I’ll drink a coconut water and get to work.

Thanks again, and all the very best to all who participated!





DAY 6 Squat Challenge With Steph 9-29-2018


One more day! Wow does the time fly! Push through it, finish strong, and remember why you started.

It’s picture of your food day… Saturdays are the hardest. This journey is about making healthy decisions. NO cheats. Saturday is not Faturday. Saturday is a test of your strength. So Post a photo of a meal today to this page. Even if its naughty. Get it up. We are all watching you.

Beginner – 9 reps of each squat style, repeat 2x = 90

Intermediate – 10 reps each, repeat 3x = 150 

Advanced – 12 reps each, repeat 3x = 180

from Aunt Sharon > Last night I decided to retreat to Beginner Level for my last 2 days to stabilize my form.

Today I changed my mind. I’m staying at Advanced Level.

“In baseball, not all pitchers have the same form, but they all get the ball to where it’s supposed to be.”  ~ Chef Sharon.

That’s me. I have reverse curvatures at 3 major areas of my spinal column – cervical, thoracic and lumbar – so my form is never going to be the same as someone with a different vertebrae configuration. The goal is to find the form that works for me within the basic framework and goal of a particular exercise.

I’m no longer concerned that my form doesn’t look exactly like the forms in the pictures. I’m working the muscles that need working, while taking care not to injure myself, while at the same time taking my competitive nature into account.

I’m doing all the squats now in the first half of the day. My muscles perform better, when they haven’t already been overworked by other chores. My other work can wait till later, since that isn’t affected by time of day or night.

My balance has improved in less than a week, which is encouraging. I still keep two umbrellas handy, should I need a spotter to complete long numbers of reps to prevent falling.

Friday night was my splurge on fat meal. Nice reward!

Dairy free Jif WHIPS chocolate and peanut butter ice cream w/smoked almond crumble and shaved chocolate. Top with dairy free whip topping and grated tangelo skin.

My Saturday meal was FRUIT AND NUT SALAD.




DAY 5 Squat Challenge With Steph 9-28-2018

Day 5 – Friday 

You made it through the work week! Today is Friend Friday. Find someone to do your squats with you, be even braver and share a picture on your facebook page of you and your friend doing your squats. Inspire someone else to do what your doing!

Beginner – 8 reps of each squat style, repeat 2x = 80

Intermediate – 9 reps each, repeat 3x = 135

Advanced – 9 reps each, repeat 4x = 180

from Aunt Sharon > Except when I’m walking with Steve, exercise is a solitary endeavor for me. Even if I had a friend, and activists don’t, sweating with somebody else doesn’t interest me.

I can follow instructions, however, and I do like to see how the experts do it, so I can improve what I’m doing and hone my skills based on my needs. And I like to communicate what works and doesn’t work for me, which I do on my website. That’s as social as I get in the exercise realm. In the past, before my activism days, I found that buddies don’t usually show up. Most people – including friends – talk about doing something, rather than doing it.

What matters is that I exercise for me, and that I find the internal and/or external motivation to keep doing it beyond the social interventions of challenges.

I’m doing this challenge and liking it more, even if at times I rough ride through it. Day 5 smoothed out for me – somewhat. I did the SUMO squats in the morning – only that – and it was easier, whereby I didn’t feel the need to pulse squat.

I will do the pulsing as part of my high intensity interval training, because I like the reduced range of motion, quick movements and the burn it creates in my muscles with the accompanying electrical release of tension from those muscles.

DAY 5 I decided to move to the Advanced level. Not particularly a good idea. The squats with kicks and leg lifts add up to 144 squats. Then add 36 reps for the other 3 styles = 108 squats = a total of 252 squats.

In order to do it, I had to break it up into five segments throughout the day and evening. I got creative with the kicks and lifts, out of necessity, but I was present doing something that made all my lower body muscles know they were being worked.

I think this challenge is for people who are already in great shape. I’ll retreat to beginner tomorrow, and wind down the challenge with more control over my movements. I’ll finish having gained that in one week.

Thanks Steph.




DAY 4 Squat Challenge With Steph 9-27-2018

Squat assignment for today:

Day 4 – Thursday

We’re halfway there! Push yourself for 4 more days! How’s your water intake? You should be consuming half of your body weight in ounces every day. With your check in today let us know how your water intake was.

Beginner – 5 reps of each squat style, repeat 3x = 75

Intermediate – 6 reps each, repeat 4x = 120

Advanced – 10 reps each, repeat 3x = 150

from Aunt Sharon > Well, I found some photos online for the SUMO SQUAT which show the feet alignment:

Also the Pulsing Sumo Squat:

  • Start in second position with your legs opened wide to the sides and your toes turned slightly outward. Placing your hands on your hips, bend your knees, going as low as you can. Make sure your shoulders remain directly over your hips and your knees are in line with your feet.
  • While holding second position, make small pulses up and down, moving about an inch.

I’m doing Intermediate Level: 6 reps each squat style x 4 sets

When you get to this many squats it becomes a lot more difficult to use good form. What is supposed to be 120 reps really = 48 more than that, if you count the alternate leg kicks and lifts done with the basic and narrow squats. Forty-eight more is a lot.

Tonight when doing them I felt the squats working my hips and back thighs that I didn’t feel previously.

Those SUMO SQUATS! I didn’t know there was a term for what I was doing about halfway through – pulsing, and counting the pulses as reps. I had no choice. It was either that or not do them. I felt my quads pulling beyond maybe what they should. Hey, my quads survived. I’m thinking of reversing the order of the squats so that I’m not doing the most difficult squats last. Or maybe I’ll do them at a different time than I do the others – SUMO in the morning and the others in the evening.

Whichever way, this is beginning to feel like a challenge.

My fluid intake is always good. Lots of filtered water throughout the day and evening.




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

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.




DAY 2 Squat Challenge With Steph 9-25-2018

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




The Foundation – work out 2

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.



The Foundation – workout 1

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.

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.



DAY 1 Squat Challege With Steph 9-24-2018


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.” (

Thanks Steph






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.




PLANKS – they’re what everybody is talking about

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.




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


Posted in EXERCISE

Don’t Lose This Link

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


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



5 WEEK WALK – Steve

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.



5 WEEK WALK – Sharon

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.


Posted in EXERCISE

Amino Acids And Protein Isolates Caused Unsightly Weight Gain In Me

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 >



AFC Rapid Fat-Loss Diet DAY 31

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.


Posted in EXERCISE

Anti-Fatigue Mats For Exercising

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 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.



Steve June 2017 Walking Log

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.



How losing weight affects your body and brain

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



Steve July 2017 Walking Log

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


Posted in EXERCISE

Exercises To Improve Balance

1 – Romberg Exercise

Stand with chair in front and wall in back.

Arms down to sides. Feet together.

Hold for 30 seconds progress to doing with eyes closed.

2 – Sway Exercise

Stand with chair in front and wall in back.

Sway forward to back.

Sway right to left.

Do 2 times daily 30 times, then with eyes closed.

3 – Marching In Place

Stand with chair in front and wall in back.

March with arms at sides in place, lifting knees high toward ceiling.

Do 30 times twice daily, then with eyes closed.

4 – Turning In Place

Stand with chair in front and wall in back.

With arms at sides turn one half circle (180 degrees). Stop for 10 seconds if dizzy.

Do 5 times turning to left, then to right. Whichever makes you dizzier focus on that 2 times per day.

Progress to full circle with eyes shut.

5 – Head Movements While Standing

Stand with chair in front and wall in back.

Step 1. Move head up and down 10 times.

Step 2. Move head 10 times side to side.

Step 3. Move head diagonally up and down 10 times.

Step 4. Move head diagonally up and down 10 times on opposite side.

6 – Walking Exercises

  1. Walk 5 steps and stop abruptly. Wait 10 seconds or till dizziness goes. Repeat till you’ve walked 50 feet.
  2. Walk 5 steps, then turn around and walk back. Wait 10 seconds. Repeat 5 times.
  3. Walk and turn your head to the left, then right every other step for 50 feet.



A Motivating Tool|Or Exercise

Yes, making lists is a form of exercise – mental/brain and physical.

For me, rarely if ever do I follow the list. It’s the making of one that motivates me to get going again. It doesn’t matter at what. One thing leads to another thing is the continuing motivating force that leads to success in getting things done – maybe not in the order I listed them and maybe much of it wasn’t even on the list, but it all eventually gets done – and then some.


Posted in EXERCISE

Laying My Exercise Foundation


A 3 feet 3 inch long tension curtain rod, fully closed, I use for my exercise bar. Small circumference. You can buy longer or thicker; this suits me.

Since I have dystonia, a spinal cord and spinal column injuries, muscle, nerve and joint pain, tendonitis probably due to computer work, in neck, shoulders, elbows and wrists, I’m backtracking and starting over. I went for the gold, so to speak, and overdid it.

I’m laying my foundation by working out absent weights or resistance, using an exercise bar to balance, stabilize and guide me, applying my own body parts as the weight to strengthen my small muscles in neck, core and legs, while simultaneously bringing my larger muscles into the action.

I’m also using the bar for stretching all individual muscles and muscle groups.

My goal right now is to increase slowly the reps and sets I do throughout the day/night, being mindful of new stresses and strains. And taking breaks from it when needed, whether that means a day or two or three.

I discovered that the bar can give quite a work-out.





What do they say about the best-laid plans? They often go awry? Well, that’s me and my gym/spa escapade. I have to get up so early, and the bus trip is long and sometimes the bus wait isn’t a pleasant experience, then the bus trip back all before Steve goes to work. Then on opposite days he does the same thing.

All the preparation, it’s like packing for an overnight trip someplace. The showers and lockers, and pool, hot tub and sauna, everything needing an order to it, that takes up way too much of my time for such little gains. Mostly setbacks, as my muscles aren’t really ready for the big machines. This tendonitis just doesn’t want to go away.

Ten minutes rowing, ten minutes on a bicycle, 20 minutes on the machines, 10 minutes in the hot tub and again ten in the sauna, then I have to do the shower and dressing thing, but have to undress to go into the pool area, the floor is slippery, sometimes the sauna isn’t hot enough, nor the hot tub, and I’m wondering why I don’t feel better than I do after all this effort.

Steve feels the same way.

Every time I work out I want to go out to eat. What’s that about? I never even got to use the pool. Too many classes and when I was available the pool wasn’t.

We can exercise in-home, then outside walking, do the stairs in the building, we have enough equipment to make the required impact if we just do it. We both came to the same realization. There’s no shame in quitting if we continue on our own path and what works best for us. We already know what that is and how to do it.

So it’s kaput for the gym/spa. Sounded like a good idea, but it wasn’t a good fit for us.

Now it’s back to the old-fashioned way of exercising.





Let ‘er rip.

Slow and steady.

Find your rhythm and focus.




Steve finally made it to the gym after procrastinating since September 2016. In fairness he had a stroke over Christmas and had a long recovery from carotid artery surgery, so he had some excuses. For me there were lots of excuses, but none of them were valid – the main one being I just didn’t feel like it.

It’s now 30 March 2017. I decided yesterday that I would cancel the membership. Why pay every month when I don’t go? Why pay 48$ a month for a bus pass on top of the membership fee, when I can exercise at home? Steve decided the same.

It takes up too much time – all the prep stuff to get there, then the winding down time. It was simply too big a block of time.

I have a balance ball, 5 and 10 lb. free weights, cords and a bunch of stairs, a sweat suit that makes me sweat out toxins, and a bar made from a tension curtain rod that’s the perfect size for me. I do stretching and crunches with no assist appliances. Plus I walk everywhere I go, unless it’s too far, then I take a bus. In fairness to myself I have been fairly consistent with my home exercises.

This morning I wake up and lay in bed thinking today is the day I quit. When I called the gym yesterday, the person I talked to on the phone said I needed to come in to cancel. They don’t do it over the phone. So, here I am ready to make my first appearance at the gym since September to cancel my membership and Steve’s.

I’m keeping an open mind I told Steve before I left.

When I got there I was given a tour by a guy whom I told my plan to. I figured since I’m here I might as well try it on for size and see if it fits. By the end of the tour and the end of my light work-out I decided to stay with it. I think the guy figured that just me showing up meant I probably really did want to do this.

The other day I read an article by the NO MEAT ATHLETE about forming new habits. It takes 30 days to form one or to break one. I think. Anyway, I’m going to form a new habit of making the gym a part of my life. For 30 days I will show up to the gym and do something, anything. Maybe one day work out in one area, maybe the next day do the water and sauna stuff. Don’t really know except that I will be there. After that I’ll reassess how often I want to participate.

The gym is no stranger to me, but it has been a really long time.

I’m looking forward to tomorrow. I turned the corner onto a new, better path.

Oh, and Steve decided to stay with it too.



Steve’s first SPA DAY (3-16-2017)


Steve also got a spa membership back in September 2016 and has yet to use it except to take the tour – until today.

Found a machine he liked, did the HIIT (high intensity interval training). Hit the pool, hot tub and steam. When he called from work I could hear the relaxed in his tone.



It’s all good: Any exercise cuts risk of death, study finds

It’s all good: Any exercise cuts risk of death, study finds

Weekend warriors, take a victory lap. People who pack their workouts into one or two sessions a week lower their risk of dying over roughly the next decade nearly as much as people who exercise more often, new research suggests.

 She had no role in the study, but wrote a commentary published with the results Monday in JAMA Internal Medicine. Here are some things to know. HOW MUCH EXERCISE DO WE NEED? U.S. and global guidelines call for 150 minutes of moderate or 75 minutes of vigorous exercise each week, ideally spread out so you get some on most days…

Finish reading: It’s all good: Any exercise cuts risk of death, study finds



Natural anti-inflammatory agents for pain relief – FOR THOSE WHO EXERCISE OR DON’T

All people who work out experience pain in their muscles, tendons and/or ligaments. It is a natural result of increasing your strength and stamina through exercise. Even those who don’t engage in structured work outs still experience inflammation and pain simply by living their lives and going about their work.

Many of us don’t like nor want the short term and long term nuisance effects as well as harmful side effects of over the counter anti-inflammatory drugs. Take a look below to get the scoop on drugs and natural remedies so you can make a better informed decision regarding the treatment of your inflammation and pain and as a result experience more productive work outs and/or a more comfortable physical life working at whatever job you do.

“…Various studies have also shown that NSAIDs can delay muscle regeneration and may reduce ligament, tendon, and cartilage healing.[4,13,77] Specifically, NSAIDs are believed to wipe out the entire inflammatory mediated proliferative phase of healing associated with WBC actions (days 0–4). A study of the effects of NSAIDs on acute hamstring injuries was done in humans by Reynolds et al.,[93] and these investigators concluded that patients who used NSAIDs did not experience a greater reduction of pain and soft-tissue swelling when compared with the placebo group. Interestingly enough, the authors noted that the NSAIDs’ group had worse pain associated with severe injuries compared with the placebo group.

The NSAIDs are also known to have adverse effects on kidney function.[31] Dehydration or preexisting chronic renal failure or disease, resulting in stimulation of the renin–angiotensin system, may predispose certain populations to acute renal failure through inhibition of prostaglandin synthesis, which can occur when taking NSAIDs.[31] The National Kidney Foundation asserts that approximately 10% of kidney failures per year are directly correlated to substantial overuse of NSAIDs….

Read further for: Natural anti-inflammatory agents for pain relief


Posted in EXERCISE

Competitiveness Helps Improve Motivation and Fitness Gains

Tapping into that competitive spirit may be the key you’ve been looking for if you’re still struggling to get to the gym on a regular basis.

By Dr. Mercola

Those who succeed at maintaining good health into old age typically have one thing in common: They’ve made regular exercise a part of their day-to-day lifestyle.

Most people realize that exercise is necessary for health and longevity. The challenge that prevents many from implementing a regular fitness regimen is lack of or inconsistent motivation. It takes time to build a new habit, and you need to somehow stay the course. Staying motivated is part of that equation.

Researchers now believe they may have discovered a potent way to boost your motivation to exercise.

Exercise Boosts Serotonin, Norepinephrine and Your Body’s Stress Response

Exercise has undeniable positive effects on your mood, with anxiety reduction key among them.This is what keeps many devoted exercisers coming back for more.

A study by Princeton University researchers revealed that exercising creates new, excitable neurons along with new neurons designed to release the GABA neurotransmitter, which inhibits excessive neuronal firing, helping to induce blissful feelings and a natural state of calm.1

The Benefits of Competitiveness

Are you a competitive person? If so, tapping into that competitive spirit may be the key you’ve been looking for if you’re still struggling to get to the gym on a regular basis.

According to researchers, people who were primed for competition ended up participating in 90 percent more exercise classes than those who weren’t. As reported by Time magazine:2

“Friendly social support makes you work out less often, while cutthroat competition is the key to motivating yourself to get to the gym.”

Social Support Versus Competition…

Continue reading: Competitiveness Helps Improve Motivation and Fitness Gains


Posted in EXERCISE

A YMCA MEMBERSHIP – taking a tour

HAPPY BIRTHDAY STEVE – and me too! Just what we needed as a tool to help us lose weight, increase strength and stamina! No excuses now.

Steve said, “It’s a perfect Birthday present!” A brand new facility, close to work. Beautiful.