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The 8 Dimensions of Wellness

The Wheel of Wellness encompasses these 8 dimensions:

Physical:

Recognizing the need for physical activity, healthy foods and sleep, regular physical examinations.

Environmental:

Promoting good self-health by occupying pleasant, stimulating environments that support well-being.

Emotional:

Coping effectively with life and creating satisfying relationships.

Financial:

Satisfaction with current and future financial situations.

Spiritual:

Expanding our sense of purpose and meaning in life.

Intellectual:

Recognizing creative abilities and strengths and finding ways to expand our knowledge base and our skills.

Occupational:

Personal satisfaction and enrichments from our work – paid or volunteer.

Social:

Developing a sense of connection, belonging, and a well-developed support system.

Giving Thanks

November is Native American Heritage Month.

We should remember the Indigenous forefathers of our country.

They risked their lives to continue to live here. Thousands were killed in the worst genocide in American history along the Trail of Tears.

We should honor their peaceable worship of nature and the natural world and the Spirit.

It’s why I prefer to celebrate the Giving Thanks part of Thanksgiving.

Not the shop-till-you-drop Black Friday frenzy.

I recommend keeping a grateful journal and writing in it 5 things you’re grateful for as often as possible.

I’m grateful my family is here to celebrate with me.

A Happy Season to You!

Living Out of the Blue

The year ends soon.

The advent of January brings out the focus on New Year’s resolutions.

You can click on my goal-setting Category to read blog entries about the Changeology book 5 Steps to Realizing Your Goals and Resolutions.

I’ve used this 90-day action plan to set and carry out numerous goals in the last 3 years.

I would like to talk about goals and resolutions in this blog again.

How sometimes you reach a point where you shout: “Enough!” or basta as Italians would say.

What I know with confidence:

A change that happens out of the blue is not always sudden or quick. Your discontent with an aspect of your life was most likely percolating in your mind.

This subconscious brewing leads to the day when the water in the coffeepot whistles because it’s reached boiling.

This is how you’ve come to do something different after months–or even years– stuck in an old familiar behavior.

The day comes where you shout: “Enough!”

The point is that any serendipitous change should not be discounted or questioned. In fact I’m not so quick to abandon one change I’ve decided to make.

Waking up one day and deciding: “Today is the day” is the beauty of self-change. It can happen at any time in a person’s life.

Having lived through the pandemic for 9 months it’s possible that you and I are giving birth now to an idea a plan a Self that has been growing inside of us.

Should you find yourself suddenly faced with the desire to make a change or two I say: go with this and go for it.

The time is now. And for goal-setting I will once again recommend Changeology: 5 Steps for Realizing Your Goals and Resolutions.

2021 can only be better. I firmly believe this. Cheers.

Fall Lower Body Routine 2

Dumbbell squat (Holding dumbbells by your side – feet shoulder width – back straight – chest up)

Single leg dead lift (Dumbbell is on opposite side of working leg – back leg rises as upper body lowers)

Single-side hip bridge (Push off of heel on the working side to raise hips as high as possible)

Side lying hip / leg raises (Similar to side plank – can add dumbbell to thigh)

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Side-to-side medicine ball slam (20 throws each side)

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Alternating V-ups (10-15 each side)

High knees (30 seconds +)

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Alternating knee tuck (with hands behind for support – 15 tucks each side)

Fall Upper Body Routine 2

Single-arm kettlebell chest press – 10 pound x 15 reps

Resistance band row (resistance is created by distance between feet – hips back – back straight – pull handles to bring shoulder blades together) – 15 reps

Resistance band curls (one curl at a time – focus on squeezing bicep at the top of each curl – finish each curl before you stand the next) – 15 reps

Lying down dumbbell tricep extension (holding dumbbell at the base – lying flat – bend elbows back behind head – extend forearms / elbow back towards ceiling) – 8 pound x 15 reps

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Jumping rope jumps – 30 seconds or 30 jumps

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Flutter kick (lying flat legs up alternate kicks) – 30 seconds

Fast-paced step ups on platform – 30 seconds

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Russian twists (using body bar with kayaking motion – I have 10 pound bar) – 15 twists each side

Well

It’s Autumn again in New York City.

The time when I scout around for produce at the Greenmarket.

This fall I intend to focus on eating well and breaking a sweat.

In a couple of weeks I should be able to post a new workout routine.

I ordinarily do the Upper Body and Lower Body workouts for 12 sessions each.

For over one year I have done something unusual. Not that it is uncommon for me to do something unusual:

I’ve been exercising on the hardwood floor in my living room. Every 12 weeks I meet my personal trainer at the gym to be given a new workout routine to do. This routine I do at home as I’ve talked about before.

As I got older I could no longer exercise at the gym ferociously like I used to.

The year ends in just over 2 months. I think everyone could benefit from revising and reviewing their routine while Mercury is retrograde this month and through early November.

This is my plan: to eat well and break a sweat. To not get hung up over the times when I don’t do what you’re supposed to do.

A reappearance of COVID-19 is expected in November.

This is why now is the time to take care of our mental and physical health.

I expect in 2 or 3 weeks to post another workout routine.

Stay tuned.

World Mental Health Day

October 10 is World Mental Health Day.

To my loyal band of followers I say thank you gracias merci grazie thanks a million for joining me in championing mental and physical health.

I prize having fitness of body and mind.

World Mental Health Day should be the day we commit to doing things to nourish our own mental health and to help others flourish too.

The truth is people can recover. Those of us doing well owe a debt to society to help others less fortunate. People who will always have a harder time of it throughout their lives cannot be forgotten or abandoned.

All of us are human beings doing the best we can with what we were given.

To remember is to understand. I have told my story to give others hope.

Keeping things hidden only serves to reinforce feelings of guilt and shame surrounding having an illness of any kind.

Why the secrecy when we’re not monsters?

In speaking out my aim is to give others permission to tell their stories.

Every day should be a mental health day.

Every day it should be a common occurrence that love for ourselves and others rules.

Fall Lower Body Routine

Kettlebell Squat with Upright Row 3×15 10 pounds

Dumbbell Romanian Deadlift 2 10 pound dumbbells 3×12-15

Farmers Walks 15 pound dumbbells walk 15 steps back and forth 5 to 6 times

Kettlebell Swings 15 pounds 3×15

30 second Jumping Jacks

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Leg Tucks / Crunch combo 15-20 reps

Jump Rope Jumps

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Planks (hold as long as possible)

Fall Upper Body Routine

The gym reopened. You can only wear a mask to the gym not a bandanna. My trainer gave me a new workout routine. It’s an easy routine made harder because I do 15 reps not 12 reps.

Upper Body

Dumbbell Row 3×15 10 to 15 pounds

Floor Dumbbell Chest Press 3×15 10 to 15 pounds

Seated Dumbbell Curl 3×15 10 pounds

Resistance Band Tricep Extension 3×15

Side to Side Medicine Ball Slam 16 reps

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Russian Twists

Jump Forward and Back 20 jumps

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Alternating Leg Tucks 15 each side

Health Bucks

This might not apply to most blog readers. However I want to write about it because who knows–maybe a reader falls into this category.

In New York City those of us who collect SNAP benefits are eligible to obtain Health Bucks at our Greenmarkets.

For every $5 spent in SNAP benefits, a person will get a $2 Health Bucks coupon.

Thus enabling you to get more fruits and vegetables.

To do so:

Bring your EBT card to the market manager tent at the farmer’s market.

Swipe your EBT card and in exchange get tokens and Health Bucks to spend at the market.

I don’t take kindly to people who resent others for buying organic food with their SNAP benefits.

Individuals living on a low income deserve to be healthy and eat nutritiously just like those of us who are well-off.

This is what I say:

Cut it out with the comments about people using SNAP to buy juicy heirloom tomatoes.

Regardless of your income there’s no shame in wanting to be healthy.

Bok Choy Recipe

A person isn’t supposed to reprint recipes owing to the copyright law. I will use this recipe to entice readers to buy the book Vegetables Every Day. After this I don’t think I can get away with transcribing a recipe from the book.

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1 large head Bok choy (about 2 pounds)

2 tablespoons roasted peanut oil

6 medium garlic cloves sliced thin

1 cup vegetable stock

Salt

Freshly ground pepper

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Separate the leafy green part from the white stalks. Discard tough bottom part from each stalk.

Cut the stalks crosswise into thin strips. Cut the leaves crosswise into thin strips.

Set the stalks and leaves aside separately.

Heat the oil in a large nonstick skillet over high heat until almost smoking. Add the stalks and stir-fry until slightly softened about 2 minutes. Add the garlic and stir-fry until lightly colored about 2 minutes.

Add the greens, stock, and salt and pepper to taste to the pan. Stir to combine the ingredients.

Cover reduce the heat and simmer. Stirring once or twice until the Bok choy is very tender. About 10 minutes.

Remove the cover and raise the heat. Simmer briskly until the excess liquid has evaporated, 3 to 4 minutes.

The Bok choy should be moist not soupy.

Serve immediately.