End of Week Review 5/27/2016
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End of Week Review 5/27/2016

I got quite a workout enlarging our garden!  We put in two additional raised beds plus the walkways. I hauled soil, compost, and planted seeds and plants. There's a lot of physical work involved, especially after riding my bike for 45 minutes or push mowing some tall grass. I came home the other day with my butt and thighs screaming at me! I had essentially lunged, squatted, did the dufflebag carry several time with 20-40 pounds, raked, shoveled, etc. It was a more powerful of a workout than I remembered! What I also have is the satisfaction of  knowing we will have some fantastic produce grown by us. I know where my food comes from when we grow it ourselves. What about you? Did you plant a garden? If not, the plants are going on sale. Now is a great time to get growing!

We have a challenge coming up! Rackin' Up the Miles begins June 1 and runs through August 31! Simply sign up, start running, hiking, biking, rollerblading, or swimming. Track your mileage. Map My Run is a great free app for your smartphone. Give me your mileage either daily or weekly. I'll track how your doing in your category and give updates to everyone. The event is listed on Facebook https://www.facebook.com/Totally-Fit-4-Life-Health-and-Wellness-Ministry-145193148985939/events. Like our page and join the event to help, encourage, and motivate each other. Come join us in the fun! By the way, if you got 3 invitations from Google+ about this event, sorry! Not sure what happened.

Hey, check out 5k runs and run/walks in your area! Active.com has a great site with tips, helps, and listing of events such as 5ks, marathons, triathalons, cycling, and more! Get off that couch and move!

In case you missed them:




Food Tip of the Week:Cool Cucumbers
Cucumbers are a warm weather favorite for salads, sandwiches, and just munching fresh. What's nice is they are also low calorie with plenty of water content at 8 calories for 1/2 a cup! They are full of Vitamin A, Pantothenic Acid, Magnesium, Phosphorus and Manganese, and a very good source of Vitamin C, Vitamin K and Potassium. What does that mean?This fruit, yes you read this right, fruit antioxidant, anti-inflammatory and anti-cancer benefits! So, load up on these babies for a lot of refreshment!

Other reads on the internet about Cucumbers:

Exercise Tip of the Week: Core Compression
Core compression is where strong, fit abs are built. When you pull your abdomen up and in, but can take full breaths, you've got it! This concept comes primarily from Pilates. Compression utilizes all of the muscles, major and minor in your abs, back, and sides. The Bow and Arrow, a variation of the Seated Torso Twist is a great core exercise It really targets the inner and outer obliques. The back must remain flat with the head in neutral position. The body remains reclined in a 45 degree angle to the floor. This helps force the abs to compress. The back should never arch. One hand points to the corner where the wall and ceiling meet. The other hand "shoots" then "draws back the arrow". It's a fantastic addition to other core exercises.

My muscles were still fatigued from all the garden and yard work when I did a clip for you. I uploaded a video, but decided it was awful!. I will re-do it for you and upload later. Check back on the Home Page.

Have a great Memorial Day weekend! God bless you!

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