Featured Blog

Make Time for Exercise
Saturday, September 16, 2017 by Sally Jo

21 Days down and 45 to go in the 66-Day Experiment to Redeem Time

 

REPORT  ON LAST WEEK’S CHALLENGE:

Here’s my list of family favorites and the menus I planned last week.

Top favorites (excluding sweets): chili; chicken & rice; chicken-fried; salmon; tacos; pizza; beef stroganoff; steak; spaghetti; crab legs; hamburgers; large white limas and ham; raw vegetables-cauliflower, carrots, broccoli; squash-fried; okra-fried; sweet potato, baked potato, garden salad, banana bread.

Here are my last week’s breakfast, lunch and dinner meal plans 

Love that Fruits and Veggies  More Matters website that I used extensively. (Listing again the really great links within the website.)

http://www.fruitsandveggiesmorematters.org/

 http://www.fruitsandveggiesmorematters.org/give-your-plate-a-makeove

and http://www.fruitsandveggiesmorematters.org/wp-content/uploads/UserFiles/File/pdf/planning/meal/half_your_plate/FamilyMealMakeovers_FINAL.pdf  

http://www.fruitsandveggiesmorematters.org/healthy-menu-ideas-fall

Monday: Breakfast Sandwich, Vegetable Salad, Ciabatta Cheese Pizza; Tuesday: Oatmeal w/fruit, Chicken w/broccoli, Large limas w/leftover ham and jalapeno corn muffins; Wednesday: Banana bread w/hard-cooked egg & fruit juice, fish taco w/slaw, chicken w/ fruit; Thursday: Fruit yogurt parfait, veggie wrap, one-pot lentils & garlic bread; Friday: Waffles w/strawberry & banana, vegetable soup & crackers, chicken bog; Saturday: Breakfast burrito, tuna fish sandwich, penne pasta Pomodoro; Sunday: Cereal w/fruit, salmon w/broccoli, egg sandwich w/milk

My favorite was a healthy pizza variation I tried out–

Butternut Squash-Tomato Sauce Pizza  (See recipe under Investigatin’ Cookin.)

ciabatta bread pizza I howsweeteats.com

 

Proper nutrition will fuel the body, but we also need to move to look and feel better, and be more energized.

 

But what should we do, how long, and when?

Here’s the deal:

The best exercise is the one you will do.

And

The best time is whenever you can.

So, the task for this experiment is to plan for the what, when, and how long to exercise.

 

WHAT-

A balanced program includes warm up, aerobics, strength training, core training, and stretching.

Warm up:  a good warm up is walking and pumping arms.

Aerobics: Aerobic means “with oxygen.” Examples: walking, jogging, swimming, rope jumping, dancing, bicycling

Strength training: Strengthening involves working your muscles against some form of resistance.  Examples: use of free weights, weight machines, or resistance bands, weight of your own body (i.e. push-ups, lunges and standing squats)

Core stability: The core is the area around your trunk and pelvis. A strong core helps you with other physical activities. Examples: crunches, using a fitness ball, yoga, Pilates routines.

Stretching: This action increases flexibility; target major muscle groups—calves, thighs, hips, lower back, neck and shoulders. Always warm up before stretching to prevent injury— Yoga, Pilates and tai chi promote flexibility.

A good resource with examples you can do at home is at http://www.nhs.uk/livewell/loseweight/pages/tenminuteworkouts.aspx

 

Some tips to get you started:

Make it enjoyable. The hardest part about physical activity is getting started. Schedule exercise with a friend. Listen to music. Any activity is good activity. Weeding the garden, dancing, walking the dog will get you moving.

 

Multi-task: Knock out another activity while exercising. Examples:

When I was a Success in Daily Living seminar director, we developed an exercise-cleaning routine and dubbed it “Cleanercise.”

Listen to a teaching tape or audio book while cycling. (I have a box of old Sunday school lessons on cassette that I need listened to, and copy to CD.  I can do this while exercising!)

Read or write while walking on the treadmill. (My husband added a shelf to the treadmill for my computer. I can write and edit while walking. I walk slow, but have walked miles that way.)

 

 

 

 

 

 

 

 

 

 

Walk before you run. Don’t do too much, too hard, too often, too soon.

Tell someone what you’re are doing who will provide support and help you be accountable.

WHEN-

Use a realistic strategy. Are you a morning person who can get up earlier to exercise before your workday starts? If not, try after work.

Set activity goals at the beginning of each week and review at end of week. If not meeting them, revise, don’t give up. Remember any activity is good activity.

Pick a time and stick to it. Plan and write it on your daily schedule (use the MEOW worksheet!) Don’t try to fit it into spare time. If exercise is not a priority it gets pushed to the side!

HOW LONG?

30 minutes a day is a common suggestion.

You don’t have to do your daily exercise all at one time. This is especially good news for writers and those in sedentary work. (Three 10-minute sessions of brisk walking can provide almost the same benefits that one 30-minute session does.)

The 66-Day Experiment Challenge this week:

>Use the MEOW Daily Worksheet and plan what, how long, and when you will exercise.

>Try out different activities that fit your schedule and interests. (Like walk in AM, and alternate core and/or strength 10-minute workouts in the PM.   Whatever works for YOU.

> Check out this website which has several 10-minute workouts to choose from,  http://www.nhs.uk/livewell/loseweight/pages/tenminuteworkouts.aspx

Also,  check these sites, depending on your needs:

A good resource for those sitting at a computer all day long.

http://lifeandhealth.org/readandwatch/live/how-to-stay-active-in-a-sedentary-job/182764.html

How about for the traveler?

http://www.shape.com/fitness/workouts/ultimate-hotel-room-workout

Easy ways to exercise without messing up your schedule

https://www.mindbodygreen.com/0-17246/easy-ways-to-exercise-without-messing-up-your-schedule.html

 

 (Look for a progress report and new challenge to redeem the time next Monday, September 25.)

HOW DID YOU DO ON LAST WEEK’S CHALLENGE? PLEASE SHARE ANY INSIGHTS. COMMENT ON THIS PAGE OR ON THE PRIVATE FACEBOOK PAGE. JOIN HERE if you haven’t already.

Share This Blog:


 

 


Previous Posts

Breaking Bread with author Zoe McCarthy
Sally Jo
10/14/2021

African Pizza, A Novel Use of Food
Sally Jo
9/15/2021

"Taste & See" Davalynn Spencer's food scene and recipe from Always a Wedding Planner
Sally Jo
8/13/2021

Always a Wedding Planner--Food Scenes with Authors
Sally Jo
7/11/2021

Always a Wedding Planner--Food Scenes with Authors
Sally Jo
6/13/2021

Always a Wedding Planner--Food Scenes with Authors
Sally Jo
5/14/2021

Spring ... a time for Cheesecake ... and Betrayal
Sally Jo
3/15/2021

Love Inspired Cookie
Sally Jo
2/19/2021

A Taste of Small Town
Sally Jo
1/13/2021

Filet Mignon & Rosemary Potatoes a la Justice Delivered
Sally Jo
12/13/2020

Tis the Season for Cranberries
Sally Jo
11/23/2020

Winter Deception Ebook Available for Pre-order
Sally Jo
11/1/2020

Cuban Sandwich Celebration "Designed to Love"
Sally Jo
10/25/2020

A $1.99 sale & free book opportunity "designed to love"
Sally Jo
10/20/2020

Cozy Up to Autumn and Ablazing Grace
Sally Jo
10/12/2020

A Christian Writer's World--Blog guest
Sally Jo
10/2/2020

Just Released
Sally Jo
9/20/2020

Cover Reveal
Sally Jo Pitts
9/17/2020

Chicken & Dumplings and Dinner on the Grounds
Sally Jo
9/11/2020

Craving Old-Fashioned Peach Cobbler?
Sally Jo
8/20/2020

Chicken from a Cozy Mystery
Sally Jo
7/11/2020

Novel Use of Food by author Kaye Schmitz
Sally Jo
6/13/2020

Novel Use of Macarons
Sally Jo
5/13/2020

A Favorite Recipe from Novel Writer Kathy Harris
Sally Jo
4/15/2020

Novel Giant Pancake
Sally Jo
3/14/2020

Agatha Christie’s Novel Use of Food
Sally Jo
2/1/2020

Can You Buy Love?
Sally Jo
1/3/2020

Banana Millet Muffins and a Taste of Grace
Sally Jo
11/15/2019

Novels and Food
Sally Jo
10/16/2019

Novel Strawberry Ice Cream
Sally Jo
9/15/2019

Hamilton Harbor Legacy book #2 Coming in October
Sally Jo
9/7/2019

Fried Pickles, A Novel Use
Sally Jo
8/19/2019

Fried Cornbread and Family Memories
Sally Jo
7/22/2019

Mashed Potatoes and Emotion
Sally Jo
6/12/2019

Food in a Debbie Macomber Novel
Sally Jo
4/7/2019

Puff Pastry, A Novel Delight
Sally Jo
3/6/2019

Apple pie and a good book
Sally Jo
2/8/2019

Investigating books and food
Sally Jo
1/6/2019

Nuture: December’s Word of Inspiration
Sally Jo
12/1/2018

Endurance: November’s Inspirational Word
Sally Jo
11/2/2018

Tranquility–October’s Word of Inspiration
Sally Jo
10/1/2018

Harmony - September’s Word of Inspiration
Sally Jo
8/31/2018

Determination - Inspiration for August
Sally Jo
7/31/2018

Adventure: July’s Inspirational Word of the Month
Sally Jo
7/1/2018

Challenge: June’s Word of Inspiration
Sally Jo
6/1/2018

Perspective: May’s Word of Inspiration
Sally Jo
5/2/2018

Ambitious: April’s word of inspiration
Sally Jo
3/31/2018

Creativity - The March Word of Inspiration
Sally Jo
3/1/2018

February’s word of inspiration: STRENGTH
Sally Jo
2/1/2018

Envision: January’s inspirational word
Sally Jo
1/9/2018

A Healthy Christmas Gift Idea
Sally Jo
12/11/2017

Investigating Kitchen Tips for the Holidays
Sally Jo
12/4/2017

What to do with Thanksgiving Leftovers
Sally Jo
11/19/2017

The 66-Day Experiment to Redeem Time Finale
Sally Jo
11/1/2017

Concluding the 66-Day Experiment to Redeem Time
Sally Jo
10/29/2017

Investigating Bible Study Time
Sally Jo
10/21/2017

Find your Weak Spot in the 66-Day Experiment
Sally Jo
10/15/2017

The 66-Day Experiment and the Family Life Cycle
Sally Jo
10/8/2017

Finding Time in Your Day for the Want-to’s
Sally Jo
10/1/2017

Make Time for Bible Time
Sally Jo
9/25/2017

Make Time for Exercise
Sally Jo
9/16/2017

Planning Healthy Meals Your Family Will Eat
Sally Jo
9/10/2017

Why 66 days to redeem time?
Sally Jo
9/3/2017

The 66-Day Experiment to Redeem the Time
Sally Jo
8/27/2017

Writing with Momentous Meaning
Sally Jo
8/14/2017

Ezekiel’s Object Lesson
Sally Jo
8/3/2017

Jeremiah Writes Flaming Words
Sally Jo
7/29/2017

Commands to Write in Isaiah
Sally Jo
7/24/2017

How do you write on the heart?
Sally Jo
7/21/2017

Mordecai’s Life-Saving Letter
Sally Jo
7/2/2017

A Covenant Renewed & Sealed
Sally Jo
6/8/2017

Document, Document, Document
Sally Jo
5/15/2017

Write the record of a king
Sally Jo
5/2/2017

Write a Song
Sally Jo
3/31/2017

Join a Private Investigator
Sally Jo
3/6/2017

Write Upon Great Stones
Sally Jo
3/6/2017

WRITE: A Command Fit for a King
Sally Jo
2/13/2017

God’s Rewrite
Sally Jo
1/5/2017

Writing on posts and gates
Sally Jo
12/18/2016

The Bible and Writing
Sally Jo
10/16/2016

Ten Commandments Get a Second Chance
Sally Jo
9/10/2016

I will write upon these tables…
Sally Jo
8/19/2016

The Bible and Writing
Sally Jo
7/21/2016

Create a Legacy with a Play
Sally Jo
6/30/2016

The Wedding Letter
Sally Jo
5/31/2016

Beth Vogt’s new book to investigate!
Sally Jo
4/9/2016

A Teddy Bear Legacy
Sally Jo
3/19/2016

A Legacy Book
Sally Jo
1/15/2016

Christmas Nostalgia
Sally Jo
12/20/2015

What’s Cookin’ Thanksgiving?
Sally Jo
11/25/2015

Thanksgiving Tradition
Sally Jo
11/1/2015

Halloween Nostalgia
Sally Jo
10/22/2015

A Family Tradition Trip
Sally Jo
9/27/2015

Sundial-A Heritage Pass Along
Sally Jo
9/18/2015

A Vintage Birthday Banner
Sally Jo
9/4/2015

A Special Teen Promise Ring
Sally Jo
8/19/2015

A Family Heritage Shotgun
Sally Jo
8/3/2015

A Family Heritage Clock
Sally Jo
7/21/2015

A Scottish Family Heritage Wedding
Sally Jo
6/21/2015

Wedding Legacy Objects to Pass Along
Sally Jo
6/1/2015

Wedding Legacy Pass Alongs
Sally Jo
5/15/2015

Family Heritage Pass Alongs
Sally Jo
4/28/2015

Family Heritage Pass Alongs
Sally Jo
4/6/2015

Family Heritage Items to Pass On
Sally Jo
3/16/2015

Make a Family Valentine
Sally Jo
2/14/2015

Create a Family Cookbook
Sally Jo
1/30/2015

Out with the Old, in with the New
Sally Jo
1/12/2015

Background Memoir Check
Sally Jo
12/9/2014

Memoirs of Faith
Sally Jo
10/19/2014

Remembering Mother’s Cooking
Sally Jo
10/3/2014

Remembering Answered Prayer
Sally Jo
9/18/2014

Leaving a Worthwhile Legacy
Sally Jo
8/31/2014

Remembering Childhood Pets
Sally Jo
8/13/2014

Remembering Family July 4th Celebrations
Sally Jo
7/13/2014

Writing Family into Fiction
Sally Jo
6/17/2014

Hop Along on a Blog Hop
Sally Jo
6/2/2014

A Royal Heritage
Sally Jo
5/25/2014

A Visiting Preacher
Sally Jo
5/13/2014

A Lesson from Dad
Sally Jo
4/28/2014

A Lesson from Mother
Sally Jo
4/7/2014

Childhood Fears
Sally Jo
3/24/2014

Your Childhood Hometown
Sally Jo
3/9/2014

A Valentine Story
Sally Jo
2/28/2014

Remembering Your Grandparents
Sally Jo
2/9/2014

Memoir Writing–Twelve Easy Steps
Sally Jo
1/27/2014

What is Authorpreneurship?
Sally Jo
1/18/2014

REMEMBERING A FAVORITE ACTIVITY
Sally Jo
1/12/2014

A Special Christmas Gift
Sally Jo
12/27/2013

Remembering Mother’s Work
Sally Jo
12/1/2013

Remembering Your Father’s Work
Sally Jo
11/18/2013

Early Church Memories
Sally Jo
11/3/2013

Describe your childhood bedroom
Sally Jo
10/20/2013

Describe Your Childhood Home
Sally Jo
10/6/2013

What’s Your Name?
Sally Jo
9/22/2013

What is Your Earliest Childhood Memory? (Writing Your Own Background Check)
Sally Jo
9/5/2013

Write Your Own Background Check
Sally Jo
8/22/2013


    © 2021 Sally Jo Pitts
    g BB Celebration Web Design