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
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.
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.
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.
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.
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.
Full and Robust Life Hacks 