2021 Spring Lower Body Routine

  1. Kettlebell Front Squat (Hold KB by the base at chest height – feet shoulder width (10 lb x 12 reps)
  2. Dumbbell Lunges – Hold DBs sideways at shoulder (5 lb x 10 lunges each side)
  3. Bridge on Platform – lying down placing feet on edge of platform push with heels (8 lb x 15 reps)
  4. Kettlebell Dead Lift – keep back straight (10 lb x 12 reps)
  5. Calf Raises with or without weight (2 5 lb DBs x 15 reps)

Fast Paced step-ups – on platform with 1 riser each side (20-30 seconds)


Crunches – lifting arms

Jumping Jack forward and back (20-30 seconds)


Ab Hold – holding feet 6 inches above floor hold as long as possible

2021 Spring Upper Body Routine

  1. Resistance band Chest Fly/Chest Press combo (band in back on coffee table or dining table) (15 reps)
  2. Kettlebell Suitcase Row (in forward leaning position) row kettlebells up with kettlebells held sideways pull shoulder blades together (10 lb 12-15 reps)
  3. DB Skull Crushers – Tricep Extensions – lying on back (bend elbow bring weight by your head extend back towards ceiling) (5 lb 12-15 reps)
  4. DB Curl holding DBs together (squeeze bicep at the top) (5 lb 12-15 reps)
  5. 2 DB Upright Row Start with both DBs in front of body palms facing back raise elbow as high as possible (5 lb 12-15 reps)


Medicine Ball Slams (10 straight and 10 side-to-side)


Standing Kettlebell Rotations (10 lb 15 reps)

High Knees in Place (20-30 seconds)


Alternating Leg Raises (15 reps)

The 80 Percent Rule

Years ago I had written in here about the 80 Percent Rule I adhered to: eating healthful food 80 percent of the time.

Devorah the health coach vetted that eating well 80-to-90 percent of the time was perfectly fine.

She believed that my indulgence in a pastry 2 or 3 times a month was okay too.

No– we should not think of treating ourselves to food as “cheating.” We should think of doing this as an “indulgence.”

There’s a difference: labeling food as good or bad is a moral judgment that sets us up to feel like we’re a good or bad person for eating the kind of food we do.

I have discovered chocolate souffle pots that I can order with my weekly groceries delivery.

The ceramic pots can be repurposed for ramekins to use for melted butter when you cook lobster for dinner.

Trying to be a saint 100 percent of the time will set us up to fail.

I can’t resist a cannoli on occasion : )

Hello Healthy Fat

The Health Coach I hired zoomed in on how I could boost my energy that had tanked:

“Have more protein and healthy fat at lunch and in the afternoon.”

Devorah said: “The carbohydrate bucket should be low.”

The exception is that sweet potatoes are a healthy carbohydrate.

How auspicious it was that 2 weeks before talking to the Health Coach I started buying the sweet potato chips seen in the photo above.

You can order them from Fresh Direct online in New York City. Or ask at your local food market if they stock this product or could start getting it.

The simple ingredients: sweet potato olive oil sea salt.

Devorah vetted that this is a great snack to have in the afternoon with a little hummus to help extend my energy later in the day.

Other food to elevate my energy:

Have an avocado or hummus with my salad at lunch. Or have celery with peanut butter.

I tipped Devorah off to Hope brand plain hummus. It uses olive oil not natural flavor.

Natural flavor is a chemical additive found in Sabra hummus.

The better option is the Hope brand plain hummus.

I steer clear of natural flavor in food and drink products.

I steer clear of food products with unhealthy fats like sunflower or safflower oil or corn or canola or vegetable oil.

I steer clear of potato chips and pretzels except every so often.

Devorah vetted that it’s okay for me to have a pastry 2 to 3 times a month. Plus a hot chocolate a few times a month.

In the next blog entry I’ll talk more about what Devorah told me.

The Fruited Plain

Two years ago I hired a Health Coach to help me design a better eating plan.

Goodbye, granola mush morning breakfast. Hello, scrambled eggs with shitake mushrooms.

This was in 2019. Since then I had regained my energy through fall 2020.

Stress lack of sleep and depression can cause fatigue.

“Sugar can exacerbate anxiety and depression,” Devorah the Health Coach told me.

Fruit grains and beans break down into sugar.

Devorah told me I could have 1 to 2 small pieces of fruit a day.

I add organic raspberries to my salad for lunch. Mix in organic blueberries with whole-fat plain Greek yogurt after I exercise.

For breakfast I have an organic navel orange. That’s all in terms of fruit.

Yes–sugar is the culprit in ill health more than any other substance is.

A lot of us had become depressed while sheltering indoors during the pandemic. Not only this a person can be depressed because they’re under stress.

Whatever the root of what you’re going through as I’ve written in here before healthful food can improve a person’s mood.

How am I climbing my way out of the recent fatigue I’ve experienced?

First I have started to focus on living for today. Not worrying about what might happen in the future.

Hiring Devorah was the strategy that helped me start to regain my energy.

Though I paid her you will get her action plan for free courtesy of what I’ll be covering in the coming blog entries.

Upcoming Blog Topics

In the coming blog entries I’m going to talk about how to manage anxiety, fatigue, and depression that is caused by a poor diet.

Should you need to take a happy pill that is okay too.

I talked with the health coach Devorah that I had first hired in 2019 two years ago.

She gave me ideas about how to get my energy back.

Stress, a lack of sleep, and poor diet all impact our mood and energy levels.

Stay tuned for a detailed examination of what I found out.

Mustard Greens

I found this recipe on the internet last year round about this time. Back then I was sheltering indoors. Since I was home I ordered CSA produce boxes. Cooking from recipes with the vegetables.


1/2 cup thinly sliced onions

2 cloves garlic minced

1 tablespoon extra virgin olive oil

1 pound mustard greens washed and torn into large pieces

2 to3 tablespoons vegetable broth – I used vegetable stock

1/4 teaspoon salt

14 teaspoon pewpper

1/4 teaspoon dark sesame oil


Saute onions in olive oil over medium heat until the onions begin to brown and caramelize about 5 to 10 minutes.

Add the minced garlic and cook a minute more until fragrant.

Add the mustard greens and broth and cook until the mustard greens are just barely wilted.

Toss with sesame oil. Season with salt and pepper.

Sweet Potato and Cabbage Slaw

In early January of this year I found this recipe on the internet.

I don’t often buy the organic CSA boxes anymore. Yet when I do I search for recipes that use the produce I’ve gotten in the box.

This recipe calls for canola oil. It’s an unhealthy fat that should not be used in cooking at all. So I’ve created this recipe with EVOO–extra virgin olive oil.

I’ve also used regular sesame oil.


2 tablespoons olive oil

1 tablespoon lime juice

1 1/2 teaspoons toasted sesame oil

1/2 teaspoon salt

3 cups coarsely grated peeled sweet potato (about 1 large)

3 cups thinly shredded napa or Savoy cabbage

4 scallions trimmed and thinly slicec

1 teaspoon finely minced serrano or jalapeno pepper with seeds (optional)


Whisk olive oil, lime juice, sesame oil and salt in a large bowl.

Add sweet potato, cabbage, scallions and serrano or jalapenos.

Toss to combine. Serve immediately.

National Nutrition Month

March is National Nutrition Month.

As of today I have only two months until Greenmarket season starts in New York City.

Some Grow NYC markets are open year-round in NYC.

In the coming blog entries I’ll give recipes for coleslaw and mustard greens.

In the first four months of the shutdown in New York City in 2020 I had been buying organic CSA produce boxes. Cooking my own meals with the vegetables.

This month in here I will focus on recipes again.

Too I want to talk about surviving a setback like the pandemic or living through a challenge that threatens to throw your health out of focus.

Stay tuned.

2021 Late Winter Lower Body Routine

Dumbbell Sumo Squat

Feet outside of shoulder width – dumbbells facing forward & held between legs

3 x 12 @ 15 pounds

Kettlebell bridges

Push off heels to raise legs toward ceiling – make sure kettlebell is centered on the hips

3 x 15 @ 15 pounds

Dumbbell Single Leg Hamstring Dead Lift

Starting with left side. Right foot placed behind – left foot straight – reach toward floor until you feel the hamstring stretch

10 reps each side – 8-10 pounds

Leg Extensions holding Dumbbell

DB is held between feet – hold tight – extend legs out to full extension

Use sturdy chair where your feet don’t touch the floor

3 x 15 @ 5 pounds


Kettlebell Swings

3 x 15 @ 10 pounds


Knee and Arm Tuck for Abs

Start fully extended – tuck arms & legs together to squeeze stomach muscles

12-16 reps

Medicine Ball Slams Straight

20 throws


Standing Body Bar Rotations

20 rotations