Categories
EXERCISE FAT TIPS & TOOLS

Build Muscle Instead Of Fat

Exercise till your mind is steady and your heart content.

My questions:

If fat can be interspersed within your muscle tissue, can muscle tissue be interspersed within your fat tissue?

  • No answer.

Can fat even be called tissue?

  • Google: Is body fat considered a tissue? Adipose tissuebody fat, or simply fat is a loose connective tissue composed mostly of adipocytes.

Does building muscle build fat at the same time?

  • Google: Do you put on fat when building muscle? Which means you will always gain some additional body fat when trying to gain muscle and lose some muscle when trying to lose body fat. Depending on a number of factors, for each pound you gain, anywhere from two-thirds to one-third will result in fat, with the remaining as lean tissue (3). Sep 26, 2018

https://www.trifectanutrition.com/blog/how-to-gain-weight-muscle-building-diet

Does connective tissue build up when exercising?

  • Google: Paulos explains: “As you exercise and stress the joint, the ligament will respond to being stretched. And the more it’s stretched, the more it will respond by laying down cells and collagen, making it stronger.” “when you strengthen a ligament, you actually add to its blood supply. Connective Tissue Training – NFPT

Difference between a muscle cell and muscle fiber?


From Google:

Is adipose tissue made of protein?

Proteins specifically expressed in adipose tissue

  • It is a specialized loose connective tissue with a number of functions including storage of energy, protection of organs and secretion of hormones.

Is adipose tissue connective tissue?

  • Adipose tissue is a specialized connective tissue consisting of lipid-rich cells called adipocytes. As it comprises about 20-25% of total body weight in healthy individuals, the main function of adipose tissue is to store energy in the form of lipids (fat).

Is muscle a connective tissue?

  • An individual skeletal muscle may be made up of hundreds, or even thousands, of muscle fibers bundled together and wrapped in a connective tissue covering. Each muscle is surrounded by a connective tissue sheath called the epimysium. Fascia, connective tissue outside the epimysium, surrounds and separates the muscles.

Do calories build muscle or protein?

  • Google: While you’re working to build muscle with exercise, protein should make up 10 to 35 percent of total calories for adults. Keeping muscle mass, on the other hand, requires a lot less protein than building new muscle. Jan 20, 2020
  • 4 Keys to Strength Building and Muscle Mass

With all the obesity in the world one must wonder if people are eating intentionally to build fat, rather than muscle. Then I discover that building muscle involves building up fat reserves along with it. So, the more fat you have the more muscle you have too? Does that mean that obese people are stronger than non-obese people?

Obese people don’t seem to mind being obese. Maybe those are the younger ones who still have optimal strength, flexibility and agility regardless of the fat. I don’t know what’s going on there.

I do know that exercise is important, but also know that too much can be detrimental.

I’m not sure how much repetitive movement is optimal before it’s not.

Exercise till your mind is steady and your heart content.

I’ll add to that THE SWEAT. Sweating is important to me. I feel better when my sweat glands are working well. The quicker I can achieve a sweat while exercising the better I like it.

That’s where I’m at right now.

Till next time, keep asking questions.





Categories
AFC BANANA DIET WEIGHT LOSS AIDS

CRAZY ABOUT BANANAS

A wide variety of health benefits are associated with the curvy yellow fruit. Bananas are high in potassium and pectin, a form of fiber, said Laura Flores, a San Diego-based nutritionist. They can also be a good way to get magnesium and vitamins C and B6.

“Bananas are known to reduce swelling, protect against developing Type 2 diabetes, aid in weight loss, strengthen the nervous system and help with production of white blood cells, all due to the high level of vitamin B6 that bananas contain,” Flores told Live Science.

“Bananas are high in antioxidants, which can provide protection from free radicals, which we come into contact with every day, from the sunlight to the lotion you put on your skin,” Flores added.

A 2017 meta-analysis published by Prilozi Section of Medical Sciences suggested that unripe green bananas offer some health benefits. They may help with controlling gastrointestinal problems such as diarrhea and ulcers, and may lower cholesterol and blood pressure. Some studies have suggested that the lectins in green bananas could provide treatment for HIV patients.

At the other end of a banana’s life, research has shown that the levels of nutrients rise in bananas as they ripen. Bananas with dark spots were eight times more effective in enhancing the power of white blood cells than green-skin bananas, according to a 2009 study published in Food Science and Technology Research. White blood cells fight infections from bacteria, fungi, viruses and other pathogens.

Bananas are good for your heart. They are packed with potassium, a mineral electrolyte that keeps electricity flowing throughout your body, which is required to keep your heart beating. Bananas’ high potassium and low sodium content may also help protect your cardiovascular system against high blood pressure, according to the FDA.

A 2017 animal study conducted by researchers at the University of Alabama found that the potassium in bananas is also linked to arterial effectiveness; the more potassium you have, the less likely your arteries are to harden. In the study, mice with lower-potassium diet had harder arteries than mice consuming a normal amount of potassium. Arterial stiffness in humans is linked to heart disease.

Bananas can be helpful in overcoming depression “due to high levels of tryptophan, which the body converts to serotonin, the mood-elevating brain neurotransmitter,” Flores said. Plus, vitamin B6 can help you sleep well, and magnesium helps to relax muscles. Additionally, the tryptophan in bananas is well known for its sleep-inducing properties.

Bananas are high in fiber, which can help keep you regular. One banana can provide nearly 10 percent of your daily fiber requirement. Vitamin B6 can also help protect against Type 2 diabetes and aid in weight loss, according to Flores. In general, bananas are a great weight loss food because they taste sweet and are filling, which helps curb cravings.

Bananas are particularly high in resistant starch, a form of dietary fiber in which researchers have recently become interested. A 2017 review published in Nutrition Bulletin found that the resistant starch in bananas may support gut health and control blood sugar. Resistant starch increases the production of short chain fatty acids in the gut, which are necessary to gut health.

For replenishing energy and electrolytes, bananas can be more effective than sports drinks. A 2012 study published in PLOS One looked at male athletes competing in long-distance cycling races. They compared athletes refueling with Gatorade every 15 minutes to athletes refueling with a banana and water. Researchers saw that the athletes’ performance times and body physiology were the same in both cases. But the banana’s serotonin and dopamine improved the athletes’ antioxidant capacity and helped with oxidative stress, improving performance overall.

Carrots may get all the glory for helping your eyes, but bananas do their share as well. The fruits contain a small but significant amount of vitamin A, which is essential for protecting your eyes, maintaining normal vision and improving vision at night, according to the National Institutes of Health. Vitamin A contains compounds that preserve the membranes around your eyes and are an element in the proteins that bring light to your corneas. Like other fruits, bananas can help prevent macular degeneration, an incurable condition, which blurs central vision.

Bananas may not be overflowing with calcium, but they are still helpful in keeping bones strong. According to a 2009 article in the Journal of Physiology and Biochemistry, bananas contain an abundance of fructooligosaccharides. These are nondigestive carbohydrates that encourage digestive-friendly probiotics and enhance the body’s ability to absorb calcium.

Some evidence suggests that moderate consumption of bananas may be protective against kidney cancer. A 2005 Swedish study found that women who ate more than 75 servings of fruits and vegetables cut their risk of kidney cancer by 40 percent, and that bananas were especially effective. Women eating four to six bananas a week halved their risk of developing kidney cancer.

Bananas may be helpful in preventing kidney cancer because of their high levels of antioxidant phenolic compounds.

While not exactly a health benefit, a study published by The Royal Society found that the potassium in bananas is correlated with women giving birth to baby boys. The study looked at 740 women and saw that those who consumed high levels of potassium prior to conception were more likely to have a boy that those who did not.

Bananas may also help prevent gestational diabetes. Lack of sleep during pregnancy can contribute to gestational diabetes, according to a meta-analysis published in Sleep Medicine Reviews. But the magnesium and tryptophan in bananas can help ensure a good night’s rest.

Eaten in moderation, there are no significant side effects associated with eating bananas. However, eating the fruits in excess may trigger headaches and sleepiness, Flores said. She said that such headaches are caused by “the amino acids in bananas that dilate blood vessels.” Overripe bananas contain more of these amino acids than other bananas. “Bananas can also contribute to sleepiness when eaten in excess due to the high amount of tryptophan found in them,” she said. Magnesium also relaxes the muscles — another sometimes-benefit, sometimes-risk.

Bananas are a sugary fruit, so eating too many and not maintaining proper dental hygiene practices can lead to tooth decay. They also do not contain enough fat or protein to be a healthy meal on their own, or an effective post-workout snack.

Eating bananas becomes significantly risky only if you eat too many. The USDA recommends that adults eat about two cups of fruit a day, or about two bananas. If you eat dozens of bananas every day, there may be a risk of excessively high vitamin and mineral levels.

The University of Maryland Medical Center reported that potassium overconsumption can lead to hyperkalemia, which is characterized by muscle weakness, temporary paralysis and an irregular heartbeat. It can have serious consequences, but you would have to eat about 43 bananas in a short time for any symptoms of hyperkalemia to occur.

According to the NIH, consuming more than 500 milligrams of vitamin B6 daily can possibly lead to nerve damage in the arms and legs. You would have to eat thousands of bananas to reach that level of vitamin B6…

FINISH READING: Bananas: Health Benefits, Risks & Nutrition Facts


 





 

Categories
CHALLENGES SQUAT CHALLENGE

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!

Instructions:
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!

GREEN CLIP ART FLAME transparent

STRONG AND SIMPLE LIVING WITH STEPH






 

Categories
CHALLENGES SQUAT CHALLENGE

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.

STRONG AND SIMPLE LIVING WITH STEPH






 

Categories
CHALLENGES SQUAT CHALLENGE

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.

LIVING STRONG AND SIMPLE WITH STEPH






 

Categories
CHALLENGES SQUAT CHALLENGE

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.

STRONG AND SIMPLE LIVING WITH STEPH






 

Categories
CHALLENGES SQUAT CHALLENGE

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

STRONG & SIMPLE LIVING WITH STEPH






 

Categories
GROW YOUNG FITNESS

The Foundation – workout 1

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.






 

Categories
CHALLENGES SQUAT CHALLENGE

DAY 1 Squat Challege With Steph 9-24-2018

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






 

Categories
EXERCISE VIDEO

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.

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.




 

Categories
LOGGING MILES

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.






 

Categories
AFC RAPID FAT LOSS DIET EXERCISE GROW YOUNG FITNESS

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.






 

Categories
AFC RAPID FAT LOSS DIET

AFC RAPID FAT-LOSS DIET DAY 14

7/19/2018 THURSDAY Day 14

Weigh-In = Friday only

Total Calories = 1391

Total Fat grams = 15.86

Fat Calorie/Total Calorie Ratio = 10%

Categories
AFC RAPID FAT LOSS DIET

AFC RAPID FAT-LOSS DIET DAY 6

 

7/11/2018 WEDNESDAY Day 6

Weigh-In = not today

Total Calories = 1500

Total Fat grams = 27.22

Fat Calorie/Total Calorie Ratio = .16 or 16%

Categories
AFC RAPID FAT LOSS DIET TOFU

AFC RAPID FAT-LOSS DIET DAY 1

7/6/2018 FRIDAY Day 1

Weigh-In 162.5 lbs. 

Total Calories = 1649

Total Fat grams = 49.5

Fat calorie/total calorie ratio = 27%

Categories
SCALES & MIRRORS

Scales And Mirrors (part 7) ©

I wanted to move mountains not become one. Gluttony is the only sin you can’t hide. It’s right out there, staring everybody in the face. A sin isn’t just an offense against someone else or something else, it’s every bit as much a sin against one’s self. If you can’t control your gluttony, then you’re a danger to yourself. Period. That doesn’t mean that fat people strike out against themselves instead of others. Aggression knows no fat boundaries as we saw in Ariel Sharon, former Prime Minister to Israel now deceased. Once regarded by me as the most violent man on the face of the earth – to others and himself – which means he was a danger to everybody. Out of control, eating a lamb a day, killing ten Palestinians a day, blowing up buildings, bombing schools, hospitals, libraries, bulldozing Palestinian homes to make way for Jewish colonies, taking people’s ability to survive and thrive away from them, uprooting their crops, bombing their police stations, ambulances. I could go on and on, but I won’t. It’s time to diet. I thought Ariel Sharon should lead those who aren’t starving in the world in losing weight. Perhaps if he had shifted his focus from destruction to discipline he would have found the peace he kept claiming he sought. Unfortunately he succumbed to his life style of excess and recklessness. Let him not be the example you seek to emulate in achieving your goals. No human is immune to reckless living.

Categories
LOGGING MILES

Shar Walking Log – Aug. thru Oct. 2017

I decided not to document number of floors climbed until I get serious about doing them – which I eventually will. On the iphone the floor recordings are not that accurate. I can climb a small hill up to my building and it sometimes records the steps as floors. Either way, I’m not doing enough climbing. My walking muscles are good – they should be after decades of long distance walking. It’s the skeletal structure that’s bad (well, not so good). I still, however, prefer to actually climb the steps than do the STAIRMASTER at the club. Due to the ease with which my quadriceps cramp up, I don’t last long on a master nor when using the resistance machines. Natural, for now is best for me. When I master the natural steps, hopefully I’ll head on out to the gym to do some serious leg work.

Leading up to doing the natural stair climbing, I found that one of my balance exercises targets those quads: marching in place. I started off high, then realized I could get the same effect lasting longer, not starting out with knees raised so high to the chest. Forward, backward, in circles in all directions. The key is with so many different exercises targeting different body parts, I need to organize them, so I get the best benefit. It’s too easy to, for example, let the marching slide, when I’m focusing on some new exercise to add to my regimen.

Rather than take so much time typing each reading in, I’ll just tally them up and divide by the days.

AUG SHARON LOG

AUGUST 2017

I walked 47.48 miles in 31 days = 1.53 miles /day = 1.82 marathons

 

 

 

SEPT SHARON LOG

SEPTEMBER 2017

I walked 38.59 miles in 3o days = 1.28 miles /day = 1.48 marathons

 

 

 

OCT SHARON LOG

OCTOBER 2017

I walked 36.55 miles in 31 days = 1.18 miles/day = 1.40 marathons

 

 

 

 

At least I’m walking. I do forget the phone now and then, sometimes when I walk the furthest, but as you can see I’m not all that motivated to record nor to walk long distances since my concussion, which happened in July.

I might start walking in the building now that winter is upon us here in Cleveland. However, with all the drug running, prostitution, human trafficking going on in the building, it’s probably wise not to walk on other people’s floors. It’s too bad, but that’s the reality of where I live.






 

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EXERCISE VIDEO

Rolling Spine Exercise VIDEO






 

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GOTTA HAVE RULES

Variable Eating and Exercising Lead To Variable Weight Gain Or Loss

THE RULES

Exercise makes me gain weight – not lose weight.

It’s more difficult to lose weight when exercising along with a diet change, than not. It’s as if when losing weight the brain wants to take from all sectors of the body, not just the fat part. So, over-exercising and dieting in a certain way to burn, thus lose, only the fat, triggers a conservation response throughout the total organism. The brain resists your attempt to separate the fat from the muscle and all other tissues, since its job is keep all functions and systems integrated and operating in cooperation with all the other functions and systems.

The reasons one has more difficulty losing weight when they exercise along with a diet change vary according to who’s giving the reasons and through whose prism of experience I look. I’m beginning to believe that the reason doesn’t matter, because there’s always more than one reason. The constant search for why I gain weight so fast or don’t lose weight when I want to leads to frustration and hopelessness, which leads to more weight gain. I yoyo between 3-7 pounds from day to day or every other day.

If I ate the same foods and the same amounts every day at the same times, it would be easier to look at what I need to eliminate or add, but I don’t. I eat a variety of foods and amounts at lots of different times. I drink beverages the same way. And I do a variety of exercises, in different ways at different times, which leads to a variable weight gain and/or loss commensurate with that life style.

Chef or not, if I want to lose weight and keep it off, then I have to be more consistent in what and how much I consume and when I consume it. That’s what I’ve come up with after all this time. When I exercise, my brain tells my body to conserve calories for the work ahead. So I have to exercise at a more moderate and consistent pace so as not to alarm my brain unnecessarily.






 

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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.





 

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EXERCISE TIPS & TOOLS

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.






 

Categories
LOGGING MILES

WALKING A MARATHON -July 2017

In June 2017 I walked a marathon in 21 days. A marathon is 26 miles, so it was a little over a marathon in 21 days.

Categories
EXERCISE

Laying My Exercise Foundation

MY EXERCISE BAR

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.






 

 

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LILLY BELLE is all in!

LILLY BELLE IS ALL IN

It only makes sense that if Steve and I are overweight, that our dog daughter Lilly Belle Pi is the same – sort of. Lilly has this strange hair that when grown makes her look a lot bigger than she actually is.

People about the building always comment on how fat she is, till Lilly gets a haircut and then they think I adopted another dog. They just don’t get that her hair grows pretty much straight out – kinda like the black people’s hair who most often are the ones who make a big deal over it. It used to upset Steve, especially when the person saying it was three feet wide, but he got over it. I don’t like it either though, it’s like why do they openly say something like that – right in front of her? How would they like it if I said how fat they were?

Ah who cares. She’s overdue now for a cut, because there’s a shortage of groomers in our area. She’ll be done by the end of the month and we’ll see how fat she really is.

In the meanwhile, Steve’s been walking her a minimum of one mile every day. He clocks it on his phone. Up to a mile and a half. She’s going to be built like a tank.

Lilly’s mostly vegan, but every time we eat she has to eat. And she’s very vocal about it. Snack for Mom and Dad, snack for Lilly Belle. Or else!!

So, Mom and Dad are on a diet and exercise program? That means you too Lilly Belle.

We’re going to get trim and fit together – as a family.

Truth be told, Lilly has gained some weight. Now’s the time to trim her down, while she’s still so active and limber. And quick on her feet. Is she ever quick . See must be doing something right, otherwise she wouldn’t be so healthy and happy – just not enough.

Hey Lilly Belle Pi, you’re going to be famous!






Categories
EXERCISE HOW I'M DOING

KAPUT

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.

 






 

Categories
EXERCISE TIPS & TOOLS

determination

Let ‘er rip.

Slow and steady.

Find your rhythm and focus.






 

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EXERCISE HOW I'M DOING

TURNING THE CORNER

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.






 

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EXERCISE FROM THE NET

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






 

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EXERCISE FROM THE NET

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






 

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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






 

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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.

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