2023 Fall Lower Body Routine

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1.DB squat w/ DB facing front & held with both hands between legs 8-10 pounds 3×12 reps

2.Lunges stepping forward (holding DB in each hand – 10 on one side then 10 on the other) 5 pounds 3×10 reps

3.Single leg bridge (lying on floor – put 1 leg up & push hips up to ceiling with other leg) 3×10 each side

4.Wall sit (squat against wall & sit for as long as you can)

5.Squat w/ shoulder press (squat while holding DBs at shoulders & press DBS toward ceiling) 5 pounds 3×12 reps

Jumping Jacks x30

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Plank Up on Hands (as long as possible)

Mountain Climbers x30

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Ab Tucks (lying on floor – tuck legs back toward you and squeeze stomach) x15

2023 Fall Upper Body Routine

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  1. Push-ups on knees (As many as possible)
  2. DB chest press from floor (lying flat on floor elbows touching floor – press DBs up to ceiling) 8-10 pounds 3×12 reps
  3. Bent over DB row (leaning over holding DB in each hand – pull elbows back & squeeze sides) 8-10 pounds 3×12 reps
  4. DB shoulder raise (palms facing in & DB raised out to the side up to shoulder height) 5 pounds 3×12 reps
  5. Single DB tricep extension (holding 1 DB with both hands bend back behind head & extend up to ceiling 8-10 pounds 3×12

Squat Jumps x10

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Russian Twists with 5 pound DB 3×15 reps

Ball Slams left to right (Raise high before slamming ball down) x20

+Alternating Leg Raises 3×15 reps

Flexing Our Muscle at Any Age

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The book above received a ton of one- and two-star reviews on Amazon.

To be honest I checked the book out of the library and didn’t buy it. I thought it was an OK book and will read it again in my spare time to get inspired.

The reviewers who trashed Flex Your Age didn’t like that the guide offered no exercise routines and no eating plans.

In my humble blog here I’ve been reposting my workout routines for readers to use if you want.

What impressed me about Joan MacDonald the author is that she didn’t start lifting weights until she turned 70. By 71 she was lifting 175 pounds with a fully loaded barbell.

And I thought it was remarkable that I didn’t start lifting weights until I was 46. 3 years later I could lift 205 pounds with the trap bar at the gym.

Joan has me beat! Though this is not a competition. Nor should the two of us and what we’ve done intimidate readers or make you feel poorly if you can’t do these things.

The point to our stories is that change is possible at any age. Incremental change is always better to effect if you ask me.

Soon I will post my 2023 Fall Upper Body and Lower Body routines.

Shrimp Pepper Salt

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A friend I helped start a job as a Cooking Coach I paid to come over and teach me this recipe.

His novel idea was to use a stockpot not a frying pan for the shrimp.

This recipe and the mac-and-cheese recipe are quick and easy to cook.

Fall Dinner Part Two:

Shrimp Pepper Salt

12 cleaned deveined large raw shrimp

Salt and Pepper

Set-up:

Defrost shrimp in hot water in a big bowl. This is a quicker way to defrost the shrimp.

Devein shrimp.

Remove tails from shrimp. The right way to do this my friend showed me:

Not to pull the tail off from the end. Break the tail at the side hold shrimp and pull the tail off sideways.

Pour enough olive oil in stockpot. Add shrimp. Sprinkle salt and pepper on shrimp to your taste.

Keep stirring the shrimp for three minutes on one side.
Turn and keep stirring for three minutes on other side.

Shrimp should be dark pink.

Serve with the really cheesy mac-and-cheese.

Really Cheesy Mac-and-Cheese

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Fall Supper Part One:

Finding an expired box of Kraft Mac-and-Cheese we decided to use the pasta and add shredded cheddar cheese (real!) instead of the orange powder.

This got me thinking and I created a new recipe for dinner:

Really Cheesy Mac-and-Cheese

1/2 box elbow macaroni

1/2 to 1 package shredded cheddar cheese (choose the amount to your taste)

1/4 cup milk or more if needed

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Boil 6 cups of water. Add macaroni to boiling water. Cook well. Drain do not rise.

Return pasta to pot. Add milk and cheese. Stir to mix thoroughly.

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Coming up the entree to this side dish.

2023 Summer Lower Body Routine

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  1. DB Squat with DB at shoulder 3×12 8-12 pounds
  2. Side Lunge (hold DB at chest feet wider than shoulders lunge back and forth to each side) 10-12 times
  3. DB Bridge on floor (DB on hips) 3×15 15 pounds
  4. DB Romanian Deadlift (1 DB in each hand – start with DB by side and bring to front of legs as you reach for the stretch) 3×12-15 8-10 pounds
  5. Calf Raises with DB by sides (can be with or without platform) 3×12-15 10 pounds

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30 Glute Kicks

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Leg Raises (not lowered to floor) 15 reps

High Jumps (not quickly – one jump at a time)

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Plank on forearms (squeeze stomach) Hold as long as possible

2023 Summer Upper Body Routine

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  1. Push-ups modified on knees (keep weight over top of hands) As many at possible
  2. DB Row (leaning on chair or table – left side first – start with palm in and turn palm up as you pull elbow back right by your side) 3×12 8-12 pounds
  3. DB Shoulder Press (DB in each hand held just above shoulder press straight up to ceiling) 3×12 5-8 pounds
  4. DB Skull Crusher (hold DB in each hand lying on floor bend and extend elbow straight towards ceiling) 3×12 5 pounds
  5. Resistance Band Curls (step w/ 1 foot in center of band) 3×12

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Fast Step Up on platform with 2 risers 20 steps

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Ab crunches (resting on hips and weight on hands – tuck knees back to chest

Squat with medicine ball followed by ball slam 12-15

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Twists on floor with 5 pound DB left ankle over right 15 times

Believe!

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I tell you to believe that recovery is possible from whatever illness trauma or injustice a person has experienced.

All my life I lived with a disability I didn’t know I had until I turned 22. The story is in my first book so it’s out there.

Having read the book The Future is Disabled I think that author is on to something: individuals with long haul COVID symptoms are often becoming disabled.

What does it mean and how does it feel like to have a disability?

A person who uses a cane can go to the gym. Others might not be able to exercise.

Pity from outsiders and self-pity is to be renounced.

The fact that long haul COVID patients are becoming disabled I see as the segue to opening up the literature to include first-person accounts that ordinarily wouldn’t be told.

I’ll take this turn of events even if it took ordinary people becoming ill with COVID for there to be more compassion in society.

COVID threw out the rules in an old playbook that is outdated today.

In a coming blog entry I’ll talk about this new post-COVID reality and the benefits of breaking the rules that existed in society before now.

Like the unhinged pursuit of bigger better more that used to exist.

What am I doing smash that dynamic?

Stay tuned to find out.

Long Haul COVID Help

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I checked this book out of the library. It should be required reading. For how to get help when you’ve had COVID and the fatigue and brain fog have persisted long after the virus went away.

Individuals written about in the book lost their jobs and often became disabled. Even with this outcome the author James C. Jackson, PsyD offers hope for thriving not just surviving with long haul COVID.

Reading the book could bring on survivor’s guilt for those of us whose bout with COVID was a one-and-done deal–so far at least. Being on the lucky end of the luck of the draw I think mandates that we use our fortune in life to advocate for health, wealth, and happiness for others as well as ourselves.

Are you experiencing a heat wave? Keep cool and rest with the air or fan blowing. In a coming blog entry I will talk about the idea that people who have had COVID are becoming disabled.

We need in this post-COVID New World to practice what I preach: “No judgments.”

Those of us with long haul COVID symptoms should be given compassion not told we’re lazy and should get up and be active.

Each of us is doing the best we can with what we were given.

I want this blog to be positive and life-affirming.

Garlic Scape Dressing

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I’m going to give the link to the garlic scape dressing recipe I posted in 2017.

This is the time when garlic scape is available at the Greenmarket. I’ve used the dressing on leafy greens in a salad. It’s tastier than the old olive oil and balsamic vinegar standby.

Coming up the twist on the hobby that I was going to take up–skateboarding–and what I decided to do instead–roller skate.

Yes–they still sell roller skates.