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!

Spring Cleaning in the Pandemic

This is how I define the fancy word self-determination:

The right to choose how you want to live your life.

It’s as simple as that.

After the pandemic ends will you want to remain in a soul-sucking job?

Will you want to continue in an unhealthy relationship?

I say: time’s up on the status quo.

It’s time for each of us to decide for ourselves the kind of life we want to live, who we want to have in our lives, and what ideals we want to carry with us into the future.

I’m going to spring clean my mind with the help of a therapist to get rid of the weedy and overgrown thoughts that held me back.

My goal is to publish 2 books in 2021.

While everything has shut down and our lives have appeared to come to a halt:

It’s the perfect time to do spring cleaning.

“Out with the old–in with the new” rings truer today if you ask me.

On Spirituality

A friend and I were talking on Zoom.

I was telling him about the blogs. He thought it would be great to talk about spirituality.

Your Spirit is a unique and precious part of who you are.

In my view I champion fitness of body mind spirit career finances and relationships.

A person will make themselves ill trying to be someone they’re not just to get other people’s approval.

Your Spirit must be free to express itself.

You don’t have to become a recluse living in a cabin in the woods to have a spiritual life.

Living among other people gives each of us the chance to be spiritual.

I think spirituality is the secret sauce in life.

Action Plan

I write this from my iPad on an early Saturday morning,

The tactics that have helped me were to email a friend and to listen to music.

The friend thinks that history will right itself.

The time is now. We cannot wait any longer for justice for our comrades.

To read the Action Plan see the https://www.blacklivesmattergreaterny.comBlack Lives Matter Greater NY website.

Listening to music is a way to heal. I recommend listening to music when you’re going through a hard time.

Music can power you through. I firmly believe in the healing power of music.

Chris’s Workout #3

My old trainer who left the gym used to write out an Upper Body and Lower Body routine to alternate each week. Four sets of four exercises were listed on each workout sheet. I alternated the first two sets of the Upper Body with the first two sets of the Lower Body. Then six weeks later I alternated the last two sets of each sheet.

Remember: you have to change up the exercises you do after every four weeks or so. To challenge your muscle. To keep yourself motivated. To see the maximum benefits.

Here’s Workout #3:

Upper Body:

Push-Ups [try decline push-ups off a coffee table]

Dumbbell Russian Twists

Dumbbell Flyes to Shoulder Press

Kettlebell or Dumbbell 1-arm row off box – can be coffee table

Mountain Climbers

Jumping Jacks

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Lower Body:

Kettlebell Swings

Kettlebell Goblet Pulse Squats

1-leg Dumbbell Box Step-Up [try a Step-Up to Reverse Lunge] – use platform with risers

Dumbbell Walking Lunges

Leg Raises on the Floor

Plank Jacks

 

Making Prioritizing a Habit

One thing I’ve started to do as a coping mechanism in the time of the COVID-19 outbreak is to act strategic in planning what I need to do each week.

This sounds old-school yet prioritizing weekly activities has made all the difference.

In effect at the start of each week planning out what I want to do for that week. Right down to how and when I exercise and what meals I eat and when.

This isn’t a luxury afforded only to single persons without a family. Those of us with kids would benefit from slowing down and planning instead of  rushing about filling every hour of the day with busywork.

Years ago I read an online essay that a mother wrote about how she got off the activities treadmill with her family.

There were no soccer games on Saturdays in her house. Everyone lounged around in their pajamas instead happy at home.

In fact I think prioritizing “doing nothing” is imperative in our jam-packed lives.

Sheltering in place I’m reminded of the Italian ethic of dolce far niente or the sweetness of doing nothing.

One thing I’m making a priority too is enriching my mind. I’m devoted to picking out a couple of books from my new book pile and reading them.

Prioritizing might just give us back our sanity in a time of uncertainty.

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Side note:

Folks: I might have led you astray. It’s now impossible to schedule FreshDirect or PeaPod to deliver anytime soon or at all in this crisis. This turn of events happened last Thursday. The time slots fill up within minutes if you’re lucky to get one.

The only way to order from FreshDirect is to go on their website at 12:15 a.m. And hope it doesn’t crash from the record number of people logging on.

Mi dispiace – I’m sorry.

 

Recovering in the Time of COVID-19

I consider my target market to be everyone who wants to have a better life.

Not just people in recovery. For a moment though I want  talk in more detail about recovery in the time of COVID-19.

The remedy is that the action a person takes can aid them in healing right alongside the pills.

After the COVID-19 pandemic ends we can’t go back to judging people for taking pills. Nor can we revert to judging people who are making strides in their recovery by holding a job or having an apartment.

Cheers to everyone who wants to have a better life regardless of the severity of their illness or other hardship!

What I’m saying:

Our lives cannot be measured out in doses and disability.

We’re individuals with skills, abilities, and strengths. These things count more than the pill count in a bottle.

Everything I write in this blog is geared to empowering readers by giving you information you could use that might benefit you.

We will recover from the COVID-19 pandemic as well.

In coming blog entries I’m going to give more insight gained living through this crisis.

Good to know:

12-Step meetings are now being held via online video.

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.)