Hi Fitbuddies,
Pick a subject, any subject, and someone somewhere has likely worried about it. If worry has become your new BFF, L.I.G, let it go. Worry is one of the most unproductive things you can do. What does it change? So often worry is nothing more than making a mountain out of a molehill. Too bad it doesn’t burn calories; we’d all be slim and trim. If there’s anything that concerns you, seek solutions. Do your best not to spend today worrying about tomorrow. Neither holds trouble, just opportunities. Take Care and Be Well.
In Health,
Sandra
What worries you masters you. Haddon W. Robinson
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o Training Tip - Hip Hip Hooray
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I ran into someone I hadn’t seen in a while recently. She commented that I’d kept the weight off. I fessed up that I’d gained a few pounds over the holiday. She immediately shot back with, “Yeah I noticed that you’re a bit hippy”. That’s it, I’m throwing down the gauntlet, hips be gone!!! Here’ a hips no more routine to banish those bulges.
Jump Rope (virtual)
Imagine that you have a rope in your hands. Start with the jump rope in each hand. Jump off the ground and start swinging the jump rope under your feet. Continue jumping up and down as you bring the jump rope under your feet. Jump with heels out front and then from side to side. Do this for at least a minute. Time flies when you’re having fun!
Lateral Kick with bar
Stand with your feet shoulder width apart. Hold onto a stationary object with one hand. Raise the opposite foot off the ground and kick laterally out to the side. Keep the leg and foot elevated and repeat according to the prescribed repetitions. Elevated is the key word here, don’t let it drop!! Repeat with the other leg. 3 sets of 10 each side.
Ankle Band Walks
These are the Jessica Simpson walks. Start by wrapping or tying your band around your ankles and standing with your feet parallel. Keeping your hips level throughout the movement slide your left foot to the left about 6-12 inches or until the resistance is too great and then slide your right foot to a parallel stance again. Take 12-15 steps in each direction. Make sure you keep your hips level and do not hike your hip to lift the lead leg. Start with a light band until you have mastered the technique. Your foot should only raise just enough to slide it to the side which is like ¼ in. Fun isn’t it?
Stationary Bodyweight Lunge
Stand with feet hip width apart. Feet should be staggered stance with head and back erect and straight in a neutral position. Place hands on hips. Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. Return to start position. Switch to other leg after 12-15 reps. Remember to keep head back, and hips squared throughout movement.
High Knee Drill
Standing in place, drive knees up towards chest in a moderate to fast jog with minimal ground contact time. 2 minutes should do it. Think happy thoughts OK!
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o What’s On Your Plate- Might as Well
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Since the New Year I haven’t had a chance to talk to you about the 9782 diet plans that have bombarded the airwaves and the internet. Saying don’t try any of them probably won’t work. I’m with you in regretting the extra cake and cookies. We all get caught up in the “might as well” syndrome. You know how it goes; after blowing a half days worth of calories on dessert you say “I might as well” eat the rest because I’ve already blown it. So I’ll say do your homework. Remember also that if something sounds too good too be true, it is. You’re not going to safely lose 10 lbs in two days unless you have a horrid case of stomach flu. And if you do the pounds will come back when you start to eat again and stop making trips to the bathroom.
Please don’t feel you’re alone in this. After post surgery inactivity, the holidays and a birthday party that included a dessert buffet that would’ve made Martha Stewart drool; my jeans are a bit tight as well. Whether you have ten or twenty pounds to lose, the extra pounds weigh you down physically, mentally and emotionally. Your days tend to be caught up in regret, impatience and frustration. All of which can send you right into an emotional eating rollercoaster. There is no magic formula for getting off the rollercoaster and everyone will get off in their own way and time.
Think back to a time when you felt on top of your game. What were your days like? What was your exercise plan, what were you eating, how did you feel? Get back into that same groove. Who says you can’t go home again? If you feel you’ve never been in the best shape, use the same thought process to focus on an area or time in your life when you felt good, for any reason. Sticking with that line of thinking is far more conducive to a successful wellness plan than berating yourself about overindulge and not moving.
Following the Low Glycemic Plan was my saving grace and that’s what I’m going back to. I’m at the point in my rehabilitation where I can do most exercises with an exercise band. My knees and I have come to a happy agreement about the amount of cardio I can do, so I’m good to go. With the semester back in full swing I’ll get an extra four workouts a week. Add on personal training and snug jeans will be a distant memory in no time. I’ll keep you posted on my success and please keep me posted on yours.
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o Recipe Corner - Ground Chicken Dip
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If you have plans to watch the big game and need a snack, I’ve got you covered. This recipe is simple, healthy, tastes good, doesn’t take long to make. Music to my ears and hopefully yours. As much as I love to cook sometimes I just want to get it done already. Usually if we’re having appetizers that means there’s more to come on the menu; even more reason for a shorter, quicker selection. Try this one; it’s good whether time is tight or not. Enjoy!
1 lb ground chicken, browned
2 tsp chili powder
1 tsp each salt a cumin
½ small onion, finely chopped
1 tsp jalapeno pepper, finely chopped
1 (16oz) can vegetarian refried beans
8 oz sharp cheddar cheese, grated
Bell pepper strips, blue corn tortillas
Ground chicken is relatively fat free so you may have to coat a skillet with nonstick spray to keep it from sticking. Cook the chicken seasonings onion and jalapeno until chicken is no longer pink. Now you may be asking “what the heck am I going to do with the rest of the jalapeno”? Chop it all and freeze what you don’t need in snack size zippered bags. This recipe is so good you will be making it again.
Combine the chicken and veggies with refried beans and cheese. Stir well and pour into a 9x13 pan that’s been prepared with nonstick spray. Place in a 350° oven for 25 minutes or until cheese is melted. Serve hot or at room temperature with bell pepper strips and blue corn tortillas. Serves 8.
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o Think About This - Shouldering the Responsibility
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Allow me a few minutes of self-indulgent whining and I promise you won’t hear it here again. I never realized shoulder surgery was such a common occurrence until I went through it. After talking with fellow rotator cuff surgery survivors I also realize something else we have in common. Most would never go through it again. People would notice the sling and ask what happened. When I replied “shoulder surgery” , I’d get a sympathetic nod, heavy sigh, or they’d talk about how horrible an ordeal it had been for them or someone they knew.
It was one of the worst experiences of my life. Little did I know how much of an interruption to my daily activities it would be. Ten weeks after surgery I still have restrictions and pain. Granted the pain has subsided greatly but trust me it’s still there. Immediately after surgery you’re almost as helpless as a baby. My surgery was on the right side, my dominant side so I was really up you know what creek. Little things like putting on deodorant become major obstacles. The first time I put on make-up with my left hand I felt I looked like Bozo the clown. I’ve never had a way with the curling irons so hair styling with the left hand was a disaster.
Luckily I had tremendous family support. My husband was my right hand man, literally and figuratively. My children near and far did everything they could to be supportive and make me comfortable. I have never been the damsel in distress, oh please, please help me type of woman. The role of caregiver fit perfectly into my personality and I’ll also admit to wearing a cape with a big S on my chest. And the S isn’t for Sandra. So there was a large pride element involved during my recovery. Pride had to be stuffed into my left pocket while I submitted to my decision to have the surgery.
If you’re contemplating shoulder surgery my all means get a second opinion. Once you’ve decided that you’re going to do it pick the most optimum time. Although there’s never a good time there is a better time frame. Having surgery around major holiday time is not a good idea. Make sure you have a support system in place. Not only to help with the physical things you can’t do, but for emotional support as well. Stock up on shirts/blouses that don’t go over your head. I managed to get stuck a couple of times and it’s no fun. Begin to practice using the arm/hand that won’t be affected. Ambidexterity will make your day to day activities easier. One more important thing and I can’t stress this enough; have complete and unwavering confidence in your surgeon.
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o Think About This - One Body One Lifetime Service Menu
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It’s Never to Early to Start or Too Late to Begin. To find out how we can help you take charge of your wellness, send an email to sandra@onebodyonelifetime.com for a complimentary wellness consultation.
