Reminding you that when darkness comes, leaves fall and all is cold and barren, you can reach inside for respite and light. It’s always thereeven in our darkest hour. You may be knocked to your knees, seething in anger and fear which is understandable. When the candle is ignited and you blow it out, bring it inside to illuminate your soul while you remember the burst of color from fall.
Have a blessed Dayas we stand tall in fall!
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Your body like your mind is your temple. Moving allows it to come to life freeing restrictions, creating new neural paths in the center of your brain, heart and belly. Feel the wind beneath your wings and Sweat drip down your face, as you get stronger everyday!– Cindy
I know a lot of you have umpteen reasons why you can’t get yourself to workout either because of time limitations, it doesn’t seem necessary, or inertia sets in making it difficult to put it into action. Some of you suffer from injuries or pain, depression etc. so I get how difficult it can be, really I do, but can I tell you a secret?
You Can’t Afford NOT to Work Out!
It’s vital to your health. There are so many forms of working out so you can be as creative as you can imagine and make it your own.
Still need a reason?
I will send my bodyguard over to “snap” you into shape if I have to. LOL
Hunter (in the back) and his Sister DeNali our viscious Guard Dogs….. LOL
One of the biggest mistakes people make is waiting until they have time for a full hour workout and then doing nothing because they don’t think minutes count.
Well, guess what? They do!!! Minutes count and making them part of your daily routine and sneaking them in adds up and makes a difference.
If you have an hour by all means, do it…. Walk, bike, do yoga, lift weights, dance etc. But if you don’t; put the music on for 10 min and dance or go for a quick walk, when you get off the couch, do some squats or stretch, do a few core exercises, etc. Do that 3 times through the day and you have 30 min. under your belt. 6 x’s 60 min.
WOW… Right?!!!! Never again tell me you don’t have time.
Why Workout?
It’s vital for your General health; moving toxins and getting the blood flowing, it lowers blood pressure, moves lymph, reduces insulin levels thus helping with diabetes.
It gets your cardiovascular system going which is good for your heart, lowers your pulse rate so your heart doesn’t have to work as hard. You lose weight and burn more calories keeping your BMI and waist circumference to an optimal level.
It Elevates your mood: Serotonin is released which is the hormone that aids in brain function and feeling good which wards off depression and anxiety and hey, we all need that especially right now.
It is good for memory and Alzheimer’s: A head Dr. From Stanford Hospital did a talk and he referenced the 4 most important things to help stave off Alzheimer’s.
The 4 most Important things to help Alzheimer’s are:
1. Exercise
2. Exercise
3. Exercise
4. A healthy Diet and optimal weight
Yes, more beneficial than crossword puzzles and music which are of course good too.
5. It strengthens your bones and is good for Bone Density
6. Your skin looks healthier.
Don’t Have a Gym?
Well, most of us don’t but you do have a body which is heavier than any weight you can lift so
KISS………!
Keep it Simple Stupid.
What you need for your You’re home Gym:
Shoes: that’s all you need for walking
A mat: for exercises and stretching
Free weights: if you want them
Bands:
Besides which it’s Covid free and I don’t know about you but I’m not heading anywhere near a gym except my own right now.
My Training room that serves as a Yoga studio, Gym and meditation roomYou can just use your own body weight or some balls, bands and free weights.
People think because I’m in the business, it’s easy to do but the truth is, it isn’t and I don’t always love it but I have reaped the benefits of all of the above so I prioritize it in my life and just do it like Nike tells us. I hate advertising but I do love that saying they coined so well. I also know variety is important to the body and brain so I mix things up. If you want your body to change you have to mix it up.
This is NOT necessary but hey I see clients but they usually become Coat Racks
Moderate-Intensity Aerobic activity. Get at least 150 minutes of moderate aerobic activity every week.
Vigorous-Intensity Aerobic activity. Get at least 75 minutes of vigorous aerobic activity every week.
An equivalent mix of moderate and vigorous intensity aerobic training.
Strength training. Do strength training exercises for all major muscle groups on 2 or more days a week that work on all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
I like to break this down into weekly segments of 30 min a day but you can do whatever suits your schedule best.
To be considered vigorous, an activity should meet or exceed a level of 6 to 7, which is considered hard on the RPE scale. This includes jogging, biking, or swimming. The RPE is the rate of perceived exertion that you personally determine similar to the pain scale. Each of us have our own personal level we must listen to.
The Break Down:
Break this down to 5 times a week of 30 min walks. Or whatever distribution of time that suits your schedule best.
Strength Training for 2-3 days or 5 days with splits. If you are limited on time this is a great way to divide your training.
If you are short on time and it works better for you to split your routine into several short workouts throughout the day, do it! Any exercise is better than none! Don’t worry that you won’t burn as many calories or get good results.
Stretching is vital to do in some form or another. Yoga is my go to.
Circuit train which gets your cardio in as well as your strength and cuts your workout time down considerably: 30 min is equal to a
Examples of this are:
CrossFit – Designed to improve your overall physical abilities, including your endurance, strength, flexibility, speed, coordination, balance, and more. Combines many forms of exercise, high intensity.
Circuit stations training – Circuits are made up of exercise for a determined period of time, followed directly by rest or active recovery.
Tabata – a timed interval method that alternates between 20-second intervals performed at maximum effort and 10-second stages of rest, repeated eight times for the ultimate exhaustive four-minute workout.
H.I.I.T. – As you can tell from the name, high-intensity interval training (HIIT) is challenging. It takes your cardio workout to another level, as you push your pace out of your comfort zone. You can use HIIT with any type of cardio workout, whether it’s running, using a stair climbing machine, rowing, or jumping rope.
My Personal Workout Schedule:
I walk an hour about 4 days a week and 1 time a week an hour and a half
Yoga for 30 min 3-4 days a week and an hour 1 time a week Circuit train 2 times a week.
Strength Training: 2 times a week
Daily Meditation: 15- 20 minutes
Tai Chi and Qigong 3-4 days a week 20 min.
My Favorite Workout
My favorite workout is integrating a warm up of about 5 minutes, mixing in Yoga and Strength with light weights and ending with a meditation. This way I integrate everything that is needed in a work out in the most efficient use of my time.
Here is a 40 minute sample workout that you can and should try out yourself.
Remember to stretch and drink plenty of water.
JUST DO IT and please let me know how it goes.
Stay Fit, Have Fun, Be the Light and Be Strong!
You’ve Got This!
Love,
Cindy
Thanks for Reading and please remember to like (if you do of course), comment and or share. I truly appreciate your precious time and support.
I’m a golf widow on many of days but I’m not complaining by any means.
The boys days spent on the green are my sanctuary of peace;
writing, doing yoga or practicing my tai chi and meditation.
While they chip, I peck away with my kitties and dogs under toe.
Sometimes they land in the sand trap like I do in a wordless phase but
we both often hit par or a birdie at the end of the day.
We’re both on the back nine that’s for sure but not my son who’s
taken the lead, and just won his annual tournament with his friend with a score of 2 under par.
Whoo Hoo!!!!!
The last time we were all together we went to the driving range with the whole fam and it was actually lots of fun.
I picked up my driver and hit airmail (a term for the ball going longer than expected) and I’m no Ace player.
I’m going to go out today and try my luck if the smoke let’s up and it’s not too hot.
Below are some pictures of the the highlights of my husband and son’s courses they have played.
Most day’s they travel far and wide to find a good deal but these are some of the best courses you’ll find in our area and they were so privileged to play, so I wanted to share them with you.
Enjoy!
Stanford Driving Range
Half Moon Bay Golf Links Course, California
Half Moon Bay Golf Links overlooking the bluff
There are two different golf courses that are set upon Northern California’s dramatic costal bluffs. It is an hour south of San Francisco. The Bay Area resort’s parkland-style Old Course, originally designed in 1973, features cypress-lined fairways and an oceanside 18th hole. The aptly named Ocean Course features a traditional Scottish design, a water view from every hole and challenging play with tight fairways and knolls. This is 30 minutes from our home so my husband and son often play here. On a beautiful day, you can see forever. These pictures don’t do justice the the course. This is where my son won the tournament with his friend Chad.
Spy Glass Hill Golf Course in Pebble Beach, California
Spy Glass Golf Course
Spyglass Hill Golf Course is in Pebble Beach, California and is ranked # 10 in America’s 100 Greatests public Corses. It is the Greatest meeting of Sand and Trees. The defining takeaway at Spyglass Hill is how starkly the first five holes juxtapose the rest of your round. It features 6,862 yards of golf from the longest tees for a par of 72. It was designed by Robert Trent Jones, Sr. ASGCA, the Spyglass Hill golf course. It opened in 1966
Spanish Bay Golf Course in Pebble Beach, California
Spanish Bay Golf Course
My Husband just got home from playing here on Wednesday and had a great time. Again, smoke from the fire made for dismal pictures but none the less, it’s pretty hard not to have a great time in all of this beauty. Spanish Bay Golf Course is in Pebble Beach, California nuzzled among the undulating sand dunes on the western tip of the Monterey Peninisula sits The links at Spanish Bay. Designed in 1987 by a team comprised of Robert Trent Jones Jr., Tom Watson and Sandy Tatum, The Links at Spanish Bay was modeled after an authentic Scottish course.
Pebble Beach Golf Links in Pebble Beach, California My son Garrett
This was by far the biggest highlight of Covid for my husband and son playing with their friends. Pebble Beach Golf Links is widely regarded as one of the most beautiful courses in the world, overlooking the coastline of Carmel Bay, opening to the paacific ocean on the south side of the Monterey Peninsula. It is considered the No. 1 Golf Resort in America. With three top 50 public courses canvasing the spectacular coastline that wraps around California’s Monterey Peninsula, golf at Pebble Beach is a truly unforgetable moment.
Harding Park Golf Course in San Francisco, California
This was an acopoliptic day on the course with the smoke from the fires. Harding Park Golf Course in San Francisco, California. The park has 27 holes of championship golf-the 18-hole Harding Park Course and the 9-hole Fleming Course (when they open up 3 holes, I might try it. Lol). It opened 95 years ago on July 18th, 1925. It is named after Preident Warren G. Harding, an avid golfer. The course covers 163-acre (0.66km 2) along the shores of Lake Merced, in the city’s southwest corner.
This book that sits on our living room table was compiled by Connor Licolli, my Godson as a labor of love to his Grandfather Hal Gevertz. It is a compilation of 357 articles of his writings from 1971-1983 and 1987-2009, which were originally written for the San Mateo Times Group Newspapers and later for the Northern California’s Golf Today. It is a beautiful coffee table book and I’m so proud of you Connor!
Thanks so much for reading and have a great weekend until we meet again. Please like (if you do of course), comment and or share,
