Tag: strength training

This week in food and fitness

I’ve cooked too much food over the course of the last two or three months. I blame my Instant Pot. Yes, it’s as wonderful as everyone says it is, but all of the recipes I tried were designed to feed the family. I am but one woman with a husband who refuses to eat the healthy meals I cook because he doesn’t want to take it away from me. My life is weird.

What went wrong

Cooking ahead and freezing seemed like a great idea, but it restricted me to eating the same things over and over. Plus, frozen food looses its appeal after a week or two.

The lentil soup I made was tasty, but it started to look like an unappetizing brown mush. I also discovered that I don’t like whole wheat pasta. It just didn’t work in the Instant Pot mac and cheese recipe I tried. My Instant Pot tortellini dish was good the first night, but it didn’t hold up well after being frozen. I’m ashamed to admit that I threw some food away.

A new approach

This week I’ll try cooking something every couple of evenings. My goal is to have food to take to work, and an option for dinner. I’ll aim to eat the recommended 5 servings of vegetables a day. Adding a serving to breakfast should help with that.

Check out the Nutrition Diva’s tips for getting more veggies in your diet.

Illustration of eggplant with human characteristics.
I’m good for you!

150 minutes a week

The Department of Health and Human Services recommends that adults get at least 150 minutes of moderate aerobic activity per week. I’m aiming for at least 30 minutes each day. Strength training for all the major muscle groups is also a must. The government says to do it twice a week. Exercise is not a problem for me if MS fatigue doesn’t get in the way. If I happen to catch a cold, or the flu, exercise becomes difficult. Gentle stretching and some yoga poses are an option for me then.

I have chiropractor appointments three times a week for the next two weeks. I’ll try and make it to Planet Fitness on the evenings I’m not being adjusted. I’ve been having a lot of fun with Wii Sports, Wii Sports Resort, and Wii Fit. I want to get back to a more regular yoga practice. And there’s that Tai Chi app I downloaded.

Should I make a workout schedule? Maybe. I could be making better use of that Happy Planner of mine.

Figure exercising on mat.

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Keeping your balance when you have MS

Balance problems and difficulty walking are two of my most troublesome MS symptoms. Luckily, there are exercises I can do to reduce the impact these symptoms have on my everyday life. 

Cat walking on a fence

Even if you don’t have a neurological condition it’s a good idea to add balance training to your fitness regimen. Start improving your balance with the help of these articles and videos. Consult your doctor before starting a workout program if you haven’t been active for a while. 

Living with MS: Avoiding Falls

Multiple Sclerosis (MS) is a neurological condition that affects a person's brain and spinal cord. Some of the most common symptoms are fatigue, visual disturbances, altered sensation and difficulties with mobility (balance and walking).
This list features articles about improving balance, strength, and mobility.

Free From Falls : National Multiple Sclerosis Society

This eight module program is designed to increase your knowledge about risk factors associated with falls and provide you with strategies to reduce your risk of falling.

Exercises to Improve Balance for People With MS | Everyday Health

Balance problems caused by multiple sclerosis can make walking a challenge, but some simple exercises can help.

MS: Exercises for Better Balance and Coordination

Not only is exercise is a good way to improve some of the physical effects of MS, but it can also help you regain balance and coordination. Here are several moves you can try.

Improve Your Balance : National Multiple Sclerosis Society

In order to improve your balance, you may have to lose your balance! You CAN address balance problems by challenging them. By sticking to a program that is safe, yet pushes you to your limits, your balance can gradually improve.

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Improve your balance and stability workout | Move more with MS

Improve your balance and stability workout | Move more with MS

Join Dom, Koz and Samia while they demonstrate some simple leg exercises that help teach you how to stabilise your body for better balance.

Balance Exercises For MS: 3 point Toe Touch

This is a great exercise to improve balance while changing directions. Often times, people with MS feel are fearful and non-confident in their body due to fe...

MS Yoga Balance

A short yoga practice that uses a chair for balance.

Body Balance Meditation — Meditation Oasis

A mind/body approach to physical balance.

Back to work

Today is the official New Year’s holiday. Tomorrow, I go back to work. I don’t wanna! The work week won’t even be semi-normal. I take my car for an alignment tomorrow and then take my dad to an appointment on Wednesday. I also have to go to Comcast and swap Dad’s malfunctioning router for a new one. The good thing is that I’ve got some fish and vegetables pre-cooked, and I’m well stocked on veggies for a while.

Last month, Riley destroyed my Wii Fit disc, so I ordered another one.

riley-asleep
An innocent sleeping Riley.

I also bought Zumba Fitness World Party. I haven’t tried it yet. Maybe I’ll write a review after I’ve given it a spin. It’s important that I get two days of strength training into each week. I have everything I need to accomplish this goal, but for some reason, I’m not good at seeing it through. I should make sure to do it on Mondays. That way, I’ll be half-way to accomplishing the goal. I may have to set a weekly schedule. Ideally, I would have my workouts set up for a whole month. The Evernote Moleskine notebook I ordered might help me to get moving on a workout schedule. We’ll soon see.

I forgot to post this picture of a tree ornament at my neurologist’s office. Is that Gandalf the White?

gandalf
Must be Gandalf!