Achoo- No Flu for you

Well it has officially arrived, the dreaded flu season that occurs between October and May. If you are a grandparent like me you may feel like taking care of your grandchildren during this time of year is like dealing with a time bomb of illness. We all know it’s going to happen it’s just when.

Since starting preschool, it seems like my granddaughter has turned into a Petrie dish. Any illness that happens at school is then shared with everyone in the family. Since kids are around their parents the most they receive little bits of the illness as it develops. It’s called being micro-immunized. Grandparents are not quite so lucky and will probably develop the full blow virus. Of course the first line of defense is to avoid the sick child but that is pretty hard to do, that makes the second line of defense even more important- Senior’s must get flu shots! It’s a must we must do it to protect not only ourselves but other people in our age group, especially people with weakened immune systems.

Winter is coming...

Winter is coming, which means the weather is going to turn chilly and we’ll be going outside less. For many people, this also means they’ll be moving less. That’s what makes the cold months the perfect time to start your strength training routine! Check out all these great exercises we have on the website and start building your routine today.

Machine Weights    Dumbells     Calisthenics     Free Weights    Ball Exercises     Home Exercises

Protecting Vision

Out... on the road... peddling hard... into the wind! We were about 12 miles out and felt a change of direction might be good... nice. The next paved road would be it. The very next one was.

Left, in lickety-split fashion, we made the change and once tracked in straight line, I looked up and my mouth dropped open with full gaping gasp! Stretched out in front of us, starting at about 300 yards from where we currently rolled, was a hill that appeared to go straight up, almost like a monolith that had been dropped in by an alien space craft! My heart nearly fell out of my chest and my brain was running end-game scenarios faster than Speedy Gonzales could grab Fritos ahead of the Bandito!

We looked at each other (momentarily disassembling the paceline) bearing the same face, and more than one person said, “And we turned left why!?!” Laughter ensued and we immediately took on the task at hand.

Like never before, the most amazing thing took place. With each crank of the pedal and roll of the wheel, the wall started to lean away from us; the closer we got, the flatter it got. In a very short period of time, the whole vision of the encounter changed from virtually impossible to extremely doable!

I realized that some of life encounters are the same; the first look is a bit frightening, but further looks and the last look is more in line with reality.

Principle One: Things that threaten appear larger than they really are!

It is essential that we keep our vision of things in line with the truth, and one of those is that we will be surprised and things will be distorted at first glance. Knowing that will enable us to positively press forward and accomplish the task without waiting and/or wasting time. The closer we get... the flatter it gets. The more time with it... the more familiar it becomes with our connected past experiences.

At the top of the rise, we all laughed long and hard, embracing the joy in the moment of learning yet another aspect to our own thinking and how to protect our perception for living excellence in each moment.

Way too busy? Try HIIT!

Are you crunched on time and still want to burn fat and build lean muscle?

Try HIIT which stands for High-Intensity Interval Training. HIIT can be performed during cardio or weight lifting. Cardio HIIT is done by going "all out" for X amount of seconds (10-30s) and then walking at a moderate pace for 1-2 minutes. This method is to be repeated for the duration of your cardio session. (Be sure to stretch first)

HIIT performed during weight training is similar to cardio HIIT. The difference is in the recovery time and how the exercise is performed. Instead of taking a 1-2 minute rest between sets, it will be 10 seconds. The workout will be performed in a circuit format with 3-4 exercise.

Beet that!

Beets have edible roots and greens!

A half cup of beet root has just 30 calories and is an excellent source of folate and a very good source of manganese, potassium and copper.  A half up of chopped beet greens have only 4 calories and are an excellent source of vitamin K, vitamin C, copper, potassium, manganese, vitamin B2, magnesium, vitamin E, fiber and calcium.  Because they are plants they are both a good source of fiber and phytochemicals!  The gorgeous red color of the beet root has phytochemicals that may help heart health and prevention of some cancers!   The green color has phytochemi cals that may help vision health and prevention of some cancers!  Eat them together and imagine all of the benefits your body is gaining! 

Try stirring chopped roasted beets, a small amount of feta and finely chopped beet greens into cooked farro or brown rice and drizzle with lemon juice.  You can also braise sliced beets, sliced red cabbage and beet greens with a small amount of apple cider vinegar and caraway seeds.   I like them roasted plain too or I also blend them into my smoothies-the beet roots and the juice!