End of Week Review June 3, 2016
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End of Week Review June 3, 2016


My birthday was this week. Do I feel older now that a few days ago? No. A few years ago? Yes! Do I feel my age? Sometimes, but mostly not. Age is a quirky thing. We all age, but how we perceive it is something totally different. One of my professors at Bible school was a tall, thin man who ran several miles every morning. He told us once, "I was getting ready this morning for work. As I picked up my razor, I looked in the mirror and was shocked to see an OLD MAN looking back at me! I don't feel the way I look!" He was in his late 60's with a balding head trimmed with grey hair along the bottom edge of his head. Gold rimmed glasses, his eyes always had a sparkle to them.Yes, he wasn't 30-something, but his attitude about life was much younger than his chronological age. Our perception of age determines how we live it out.


Hey, would you do me a favor? Please, sign up for the mailing list on our homepage. Social media is nice to get info out to people, but some groups keep playing around with algorithms making it more difficult for us. I can get important information out to you through email. You will get updates, special announcements and blog post notices. Thank you very much!


May is done. My, oh, my! Summer is in full swing. The Rackin' Up the Miles started this week. No worries! You can still sign up now through June 10! We would love to have you join us! Hike, bike, walk, run, rollerblade to rack up as many miles as you can by August 31! (Yes, you can use the treadmill, elliptical, etc). This is to help you keep moving all summer.

A few summer reminders:

  • Put on sunscreen before heading outdoors! Remember your ears, back of neck, part in hair, and lips.
  • Wear UVA/UVB eye protection outside.
  • Remember to use insect repellent.
  • Hydrate! Watch for dehydration, heat exhaustion, and heat stroke.
  • Wild animals are wild, not tame. They may bite, sting, or do other unpleasant things to you if you don't leave them alone!
  • If you have asthma or allergies, take your meds, inhaler, or Epi-pens with you.
  • Keep fresh water with you at all times.

Food Tip of the Week: Fill up without Filling Out

One way you can avoid starving while losing weight is filling up on fiber and nutrition. Fruits and vegetables are one of the best ways to do both!  Here are a few rules to follow:

  • Eat fresh, raw or steamed fresh or frozen vegetables. They keep the fiber and nutrition content better than the mushy canned versions.
  • The colors of your fruits and vegetables are a key to the nutrients they contain. Red and orange are full of vitamin C, in general, boosting your immune system.. Green are great with iron, great for your blood. Blue and purple are antioxidant champions fighting free radicals that cause cancer. Black is also high in antioxidants with a protein boost for your cellular repair.
  • You can fill half of your plate with veggies and fruit! Just serve them au naturale.
  • Pick grains with a high fiber content. Sprinkle seeds or oats into yogurt for breakfast or snack.
  • Drink higher pulp orange juice and other juices that you can see some of their pulp in the juice. Shake with lid on before pouring!

Losing weight doesn't mean being so hungry you could eat the table. There are reasonable, sensible ways to fill up without filling out.

Exercise tip of the Week: Bow and Arrow (video clip included!)

I was finally able to recover from all of the yard and garden work! The Bow and Arrow video can be found at https://www.youtube.com/watch?v=F2A5ovRKUik.  Sitting on a mat, keep body erect with back and neck fixed in neutral position. Abs should be held firmly with belly button pulled up and inward. Keep knees bent with feet flat on floor or hook toes under something steady. Tilt upper body back at hips, avoid curving spine or jutting chin forward. Angle one hand to line up with corner junction of ceiling and wall. Use the other hand to "pull the bow back" while rotating slightly at waist. This exercise targets both internal and external obliques.This exercise may be done with empty hands or with a small weight in hand of moving arm. Do same number of reps and sets on both sides to avoid muscle imbalances which can cause spinal problems. Variation: do 5 reps, hold with elbow almost touching mat for 5 seconds. Repeat for a total of 5 sets.
We are pretty thrifty around here using a cell phone recording. I also don't do cheesy smiles well when I work out!

Have a blessed week!

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