Action Plan

I write this from my iPad on an early Saturday morning,

The tactics that have helped me were to email a friend and to listen to music.

The friend thinks that history will right itself.

The time is now. We cannot wait any longer for justice for our comrades.

To read the Action Plan see the https://www.blacklivesmattergreaterny.comBlack Lives Matter Greater NY website.

Listening to music is a way to heal. I recommend listening to music when you’re going through a hard time.

Music can power you through. I firmly believe in the healing power of music.

Chris’s Workout #3

My old trainer who left the gym used to write out an Upper Body and Lower Body routine to alternate each week. Four sets of four exercises were listed on each workout sheet. I alternated the first two sets of the Upper Body with the first two sets of the Lower Body. Then six weeks later I alternated the last two sets of each sheet.

Remember: you have to change up the exercises you do after every four weeks or so. To challenge your muscle. To keep yourself motivated. To see the maximum benefits.

Here’s Workout #3:

Upper Body:

Push-Ups [try decline push-ups off a coffee table]

Dumbbell Russian Twists

Dumbbell Flyes to Shoulder Press

Kettlebell or Dumbbell 1-arm row off box – can be coffee table

Mountain Climbers

Jumping Jacks

________________________________________

Lower Body:

Kettlebell Swings

Kettlebell Goblet Pulse Squats

1-leg Dumbbell Box Step-Up [try a Step-Up to Reverse Lunge] – use platform with risers

Dumbbell Walking Lunges

Leg Raises on the Floor

Plank Jacks

 

Making Prioritizing a Habit

One thing I’ve started to do as a coping mechanism in the time of the COVID-19 outbreak is to act strategic in planning what I need to do each week.

This sounds old-school yet prioritizing weekly activities has made all the difference.

In effect at the start of each week planning out what I want to do for that week. Right down to how and when I exercise and what meals I eat and when.

This isn’t a luxury afforded only to single persons without a family. Those of us with kids would benefit from slowing down and planning instead of  rushing about filling every hour of the day with busywork.

Years ago I read an online essay that a mother wrote about how she got off the activities treadmill with her family.

There were no soccer games on Saturdays in her house. Everyone lounged around in their pajamas instead happy at home.

In fact I think prioritizing “doing nothing” is imperative in our jam-packed lives.

Sheltering in place I’m reminded of the Italian ethic of dolce far niente or the sweetness of doing nothing.

One thing I’m making a priority too is enriching my mind. I’m devoted to picking out a couple of books from my new book pile and reading them.

Prioritizing might just give us back our sanity in a time of uncertainty.

____________________________________________

Side note:

Folks: I might have led you astray. It’s now impossible to schedule FreshDirect or PeaPod to deliver anytime soon or at all in this crisis. This turn of events happened last Thursday. The time slots fill up within minutes if you’re lucky to get one.

The only way to order from FreshDirect is to go on their website at 12:15 a.m. And hope it doesn’t crash from the record number of people logging on.

Mi dispiace – I’m sorry.

 

Recovering in the Time of COVID-19

I consider my target market to be everyone who wants to have a better life.

Not just people in recovery. For a moment though I want  talk in more detail about recovery in the time of COVID-19.

The remedy is that the action a person takes can aid them in healing right alongside the pills.

After the COVID-19 pandemic ends we can’t go back to judging people for taking pills. Nor can we revert to judging people who are making strides in their recovery by holding a job or having an apartment.

Cheers to everyone who wants to have a better life regardless of the severity of their illness or other hardship!

What I’m saying:

Our lives cannot be measured out in doses and disability.

We’re individuals with skills, abilities, and strengths. These things count more than the pill count in a bottle.

Everything I write in this blog is geared to empowering readers by giving you information you could use that might benefit you.

We will recover from the COVID-19 pandemic as well.

In coming blog entries I’m going to give more insight gained living through this crisis.

Good to know:

12-Step meetings are now being held via online video.

Setting Up a Home Gym 3.0

To set up a home gym I recommend getting this equipment:

A 36-inch foam roller.

A set of 5-pound, 8-pound, and 10-pound dumbbells. (Use a set of 5-pounders to start. Or 2-pound dumbbells first if you’re out of shape. As your routine gets easier add the 8- and 10-pound sets.)

A 10- or 15-pound kettlebell. (I have 10-pound 15-pound and 20-pound kettlebells.)

A 10-pound body bar. (Start with a lower weight if you have to.)

An aerobic platform with risers.

Medicine ball. (I have a 12-pound.)

A resistance band.

Disc sliders.

These items can be bought on Amazon.com. I bought the dumbbells and medicine ball at Modell’s as well as training tee shirts and pants. Get fitted for the right sneakers while you’re at it.

First: you might have to buy an exercise mat to cover a rug or carpet. I have a hardwood floor in my living room where I exercise regularly.

Exercises that can be done in your apartment: (Watch YouTube videos to see the correct form.)

Foam roller stretching and other stretches.

Dumbbell exercises:

Pec flyes, bicep curl, chest press, lunges and squats, walking lunges, lateral raises, triceps kickback, chest press with squat, renegade row, one-arm row, one-leg dumbbell step up with reverse lunge, dumbbell donkey kicks, dumbbell fire hydrants, dumbbell flyes to shoulder press, dumbbell Russian twists.

Kettlebell exercises:

Swings, goblet squats, curtsy pulse squats, side squats, one-leg dead lifts.

Body bar exercises:

Frontal raises, hip bridging from floor.

Core exercises:

Bicycle crunches, figure 4s, leg raises, alternating V-ups, in-and-out crunch, Russian twists, toe touches.

Other exercises:

Planks, disc slides knee-to-elbow, plank jacks with disc sliders, side plank with hip drop, wall sits, jumping jacks, medicine ball slams (on hardwood floor or mat), triceps dips off chair, butt kicks in place, high knees in place, butt kicks in place, squat jacks, resistance band bicep curls, tricep dips off box (can use a chair at home), plank with opposite knee to elbow, lateral plank walks, body weight squats, decline pushups (off coffee table at home), mountain climbers.

(Disc slider exercises can only be done on hardwood floors or exercise mat. Cloth side faces floor.)

 

Portable

My health coach recommended the Bulletproof protein bars.

You order them online. A 12-pack of bars costs $42 total.

The benefit is they have only 2 grams of sugar. They have no natural flavors in the Vanilla Shortbread bars.

They’re better than having a croissant or chocolate chip cookie when you’re hungry in the afternoon.

The Bulletproof bars are portable for snacking on the go.

Alas, I’ve found that these protein bars just like the roundup of questionable bars (Clif – Luna – Skinny Girl etc.) don’t give me energy.

As well I recommend buying the 3-set of round Cal Tiffins from Amazon.

You can use these stainless-steel containers to store and carry nuts and seeds.

They aren’t leak-proof.

One other thing I recommend from Amazon seller is the RoryTory water bottle holder.

I’ve bought Klean Kanteen water bottles to use. My small one fits in the RoryTory carrier.

Single-use plastic water bottles aren’t great for the environment.

For when you don’t want a water bottle to come in contact with other things in your tote bag the water bottle holder is great.

It comes with a strap so you can carry it around your shoulder like a pocketbook. Or just tote it in your hand.

In coming weeks I’ll return to giving recipes since it’s Greenmarket season.

Exercise Motivation Tips

Years ago in the New York Times a star track-and-field athlete wrote an article.

She talked about how doing a shorter exercise routine that was less intense gave her better results.

After altering the intensity of my own workouts I can tell you this athlete was right:

I have the bulging biceps to prove that changing the frequency and intensity of your exercise sessions can make all the difference.

I’ve changed to lifting weights for 35 to 40 minutes with a 5 minute warm-up and 5 minute cool-down. For a total of 40 to 45 minutes each session.

You might find better luck with a different exercise plan. However so far this has worked like a charm for me.

Changing the Frequency Intensity or Time of your workouts can help.

As well I remember that sometimes you have to do what’s called a “de-load”: take it easy in the first session of a new routine.

I’m 8 years older than when I first started lifting weights.

Adapting as you go along can help you maintain an exercise habit for the long-term.

 

Choosing a Career

If you ask me choosing a career linked to your personality is the way to go.

Alas, humanitarian jobs pay very little compared to athletes and CEOs.

Often you need to have a second income source when you’re a teacher or writer.

I wrote in here before about how to figure out a better career option. Click on the career category to read more.

As well any kind of union job is not common anymore.

You need to be a detective to sleuth for up-and-coming jobs that pay well.

One woman I talked with taught herself computer imaging design. She got freelance positions to put on her resume. Then started to conduct a job search.

Scores of jobs exist today that didn’t exist 15 years ago.

A quick Google search could revel what these jobs are, their starting salary, and the working conditions.

Jobs That Didn’t Exist 15 Years Ago