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Welcome,
In pampy's post; may23b,
🍎 4 (well-proven) tactics to beat the winter blues,
🍎 Annie, 18, fuels; 25hrs/wk exercise, study & being nice,
🍎 Ice up! Snowy friends psych up for the approaching season,
🍎 Peter, 45, knows the exercise needed to destroy at 80!
🍎 Sitting for 45 minutes? Get up & throw in this stretch!
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Beating the winter blues!
Read on if you find the winter months sap your desire to be active, eat well, and smile. Or, if someone claims that the winter is when your mojo usually wanes, keep reading.
Winter Wellness Tactics.
1. Keep a Consistent Sleeping Routine.
🛌 Winter daylight reduction alters our circadian cycle and, as a result, our (happy) mood.
🛌 Experts claim you can compensate for the serotonin lost from the sun's warmth by exercising and rising in the winter at your usual summer time.
🛌 Keep exercise sessions short, practical, and repeatable.
🛌 Kickstarting your winter day by revving up your back and stomach strength - in only 10 minutes – CLICK.
2. Laugh, lots.
😂 While laughter cannot treat every ailment, research is growing on the health benefits of laughter.
😂 Not only does laughing make you feel lighter mentally, but it also causes your body to shift physically. Laughter can: Activate several organs. Laughter boosts the amount of oxygen-rich air you breathe in, stimulates your heart, lungs, and muscles, and raises the amount of endorphins your brain releases.
😂 Shut down your mindful stress. A hearty laugh makes it difficult to focus on the negative stuff! The outcome? A positive mood.
😂 Comedy is plentiful on YouTube and other streaming services.
3. Chasing the Sun & Vitamin D.
🌅 Vitamin D production is one of the most well-known health benefits activated by exposure to sunlight. As little as 10 minutes of direct 'winter' sunlight, sunglasses free, can boost your vitamin D stocks.
🌅 Maintaining adequate vitamin D levels benefits our immunological, skeletal, cardiovascular, neurological, and neurological systems by preventing illness, enhancing physical performance, and enhancing mental wellness.
🌅 According to experts, interspersing the winter with seven days of warmth from direct sunlight can improve health for two months.
🌅 Queensland wins this one.
4. Chicken Veggie Pot - the best!
🫕 In the winter, heavier, warmer foods tend to be more appealing. In light of that, choose a healthy option.
CLICK HERE for the best chicken & veg pot ever!
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Annie, 18, fuels, 25 hrs/wk exercise,
study, & being nice!
Exercise: Water Polo, Swimming, Weights, Recovery practice, including stretching.
Sessions per day: 2-3.
Average calories burned per day: ~ 4700 cals.
Sleep hrs: 6-7hrs, plus a 15-minute power snooze.
Improved physical performance, healthy nasal passages, drive, minimal desire for sweets, sound sleep, and mental clarity are all on the list of (good) health indicators.
A typical nourishing day in the life.
Before exercise.
Hydrolyte & banana.
Immediately after exercise.
Cereal mix; Oats, LSA mix, Chia seeds, Gogi berries, Almonds, Sunflower seeds, Shredded coconut, maca-powder, protein powder isolate, water, microwaved, coconut yoghurt, blackberries, strawberries.
Mixing bowl full ~1000 cals.
Protein: 20g.
Mid-morning
Blend – almonds, banana or frozen strawberries, coffee beans, natural yogurt, BCAA supplementary powder, water and ground cinnamon.
~ 300 cals.
Protein: 10g.
Lunch.
Chicken breast, 2 boiled eggs, lettuce, carrots, cucumber, celery, capsicum, macadamias, goats cheese, olive oil, sea salt.
Mixing bowl full ~ Cals 1300
Protein: 40g.
Snacks
Celery Carrots, hummus, lots of hummus.
Watermelon adding ground cinnamon.
Cobs popcorn, slighted salted, slightly sweet.
Dinner
Protein @ 70g varying Red meat, Salmon, Prawns, Chicken, Pork, broccoli, cauliflower, asparagus, avocado, olives, spinach, cottage cheese.
Mixing bowl full ~ 1700 cals.
Protein: 70g.
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Peter, 45, tells me what he expects
from his body activity at 80yrs.
Peter, 45, keeps himself fit. Regular cardio and body weight exercises maintain his suppleness, strength and stability.
I ask Peter to list what he expects from his body at 80.
👴 Get through 18 holes in under 4 hours, pushing my sticks.
👴 Continue to hit my drive 230 metres (ideally, straight).
👴 Ride my 42km lumpy loop safely.
👴 Run, chase and kick a ball with grandchildren for 20 minutes.
👴 Throw (down) a cricket ball for 20 minutes.
👴 Mow my lawn on a 3% gradient (cutting heavy buffalo grass).
👴 Shop, picking off all shelves, pushing a trolley with busted wheels.
👴 Walk up & down my 16 stairs carrying a 5kg shopping bag in each hand.
👴 Climb my ladder to clear gutter leaves.
👴 Paint the ceiling.
👴 Dance…no, I’m only joking! Never!
👴 Can I say sex? (Yes, you can).
According to data, beyond age 45, a normal sedentary lifestyle results
in a 2 percent loss of muscular integrity (mass, strength, and stability) every five years.
With that in mind, I create a repeatable program to ensure Peter meets his physical requirements when he is 80.
🏋️♂️ DB Squats (3 x 10) – squats provide the foundation for all human movement. He needs strong hips, legs & core.
🏋️♂️ DB Farmers Carry (4 x 20 metres) – picking up and holding by his side, he walks steadily for 20 metres. Grip strength is crucial for aging functional health.
🏋️♂️ DB Step Ups [box] (2 x 8 L/R) – Hip & knee hinge movements drive Peter’s stability. He does not want to fall later in life.
🏋️♂️ Body Weight Step Downs [box] (3 x 5 L/R) – Knee stability in bearing weight with gravity is essential towards avoiding falls.
🏋️♂️ DB Overhead Shoulder Press (3 x 10) – If his shoulders start to round forward & down, he will find lifting & throwing a genuine challenge & risk.
🏋️♂️ Push Ups [on tennis balls] (3 x 8) – Pressing & pushing strength are necessary for most lifestyle activities.
Practice this set 3-4/7 pushing a medium relative load, with no off-season.
Your body will serve you longer than a new car -
invest in your body!
