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.

Almond Butter Chocolate Mousse

This recipe alone I feel is worth buying Clean Snacks for.

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1 14-ounce can full-fat coconut cream chilled

6 tablespoons smooth almond butter

3 tablespoons cocoa powder

1 teaspoon vanilla extract

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Open the can of chilled coconut cream and remove the solid cream layer on top.

Place solid cream layer in a large mixing bowl. Add the almond butter and cocoa power and vanilla extract.

Use a stick blender or hand mixer to mix everything into a smooth batter.

Refrigerate for 10 to 15 minutes to thicken.

This is the tastiest healthiest alternative to the regular boxed chocolate pudding sold in food stores along with Jell-O. Skip those boxes please.

Try this tasty. It has 5 grams protein and 3 grams fiber per the nutritional content listing for the recipe.

This mousse can be refrigerated for up to one week.

I plan on buying Clean Snacks.

Toasted Coconut Chips

This is one of the recipes in the Clean Snacks book referenced above. I will be using this recipe here because this book isn’t the only book that has a variation of this recipe.

In the coming blog entry I will feature another recipe that I think is even better. I plan on buying the Clean Snacks book. See whether you’d like to buy the cookbook too. I’m not a fan of the Paleo or Keto diets these recipes are linked to. Nor am I a believer that you must go on any diet to lose weight.

Only the recipes in this book are easy to make. Even though paleo and keto are in the title this didn’t deter me from checking it out of the library.

The author of this cookbook isn’t a nutritionist. Yet I can attest that the 2 recipes I’ve created from the book are tasty. The snacks here are healthier than potato chips or pretzels or a candy bar or can of cola.

Toasted Coconut Chips

2 cups unsweetened coconut flakes

1 tablespoon pure maple syrup

Pinch sea salt

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Preheat the oven to 300 F.

Line a large baking sheet with parchment paper.

In a large mixing bowl combine the ingredients.

Mix very well.

Pour the mixture on the baking sheet.

Bake for 10 to 12 minutes. Stir every 3 to 4 minutes until golden brown.

Cool completely.

I used coconut chips not flakes and this was perfectly fine. I buy the Fresh Direct coconut chips.

Center Cut Squash

The salmon filet was leftover from a Bento box I ordered for dinner one night.

The vegetable is the Center Cut Squash that arrived in the CSA box. It was the first time I had this veggie. The squash tastes almost like citrus and is juicy and tastes green.

How it was cooked:

I cut the squash in half the long way. Brushed with olive oil. Cooked at 350 degrees in the oven for 40 minutes or so.

Alas, I’ve stopped buying the CSA box because there’s too much food in it to use within five days.

Now that fall’s coming I will be buying individual vegetables like spaghetti squash.

Recipes to follow for Bok Choy plus vegan snacks.