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.)

 

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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

This Just In – Writing Workshop News

ashley image 2019 workshop march.jpg

Ashley Smith has today given me the details about a writing workshop she’s hosting on March 1, 2019 from 9:00-11:00 a.m. in Atlanta, Ga.

I’ve read Ashley’s blog since she first started keeping it anonymously in the early 2000s.

She is based in Atlanta. I wrote the Foreword for her first book. This workshop is not to be missed if you live in the Atlanta area.

Ashley’s blog is worth reading. It will be a real treat should you be able to attend her writing workshop.

3 Tactics for Achieving Resolutions

I’ve figured out how to make it easier to achieve a resolution.

Three tactics are involved:

1.     Focus on one goal at a time.

Set aside everything else you want to do for now.

The secret to achieving goals and resolutions if you ask me is sequencing each goal in order from easier to achieve to harder to achieve.

Choose as the first goal the one you’re most likely to achieve.

This will give you confidence to tackle other goals and will boost your self-esteem.

Refrain from piling on multiple sub-goals along the way. You’re not an octopus who can reach for multiple items at the same time.

2.     Reward yourself for little victories as well as milestones.

To reinforce the positive behavior of having gone to the gym 2x/per week I bought myself a new doormat. It’s a cheap and cheerful pick-me-up.

3.     State your goals and resolutions publicly to members of your change support team.

In my life I’ve found that by globally recording my resolution in the blog I was able to force myself to go to the gym 2x/per week.

The one week I couldn’t do this was out of my control. Yet more often than not if you ask me a person does have control.

Holding yourself accountable to others is a foolproof way to actually do what you say you’re going to.

Healthful Snacks

pulse chick peas

This photo has been uploaded in a gigantic way. Apparently there’s a new way of saving photos that your iPhone has sent to your email as an attachment.

The chickpea and olive food products shown here do have salt. The Pulse version I prefer is the lemon-and-oregano chickpeas offering.

Either way these and the Gaea olive container are portable healthful snacks for on-the-go eating. I have on hand plastic-coated wire clips to use to close the Pulse container.

You can order these food items from FreshDirect online in New York City.

In the next blog entry I’ll talk about a so-called diet talked about if I remember in Glamour magazine years ago.

While I’m no fan of diets and I’m absolutely against the standard diets books poured out into the marketplace I want to talk about this “diet” because a couple of elements of it make sense to me.

After this I will return to talking about careers. This month–October–is National Disability Employment Awareness Month.