Calf exercises 2 and 3 for weeks 2 and 3

Hello all my fabulous readers! I am still nursing this shoulder injury, but at least today I can type. I did not realize that I did not share move 2 for week 2 of the May Health Challenge which is to strengthen the calfs. So, this week I am posting both exercise 2 and 3. These exercises have helped me immensely on my run days. If you remember I am prone to shin splint type pains and cramping in the calf area when running. Only one day did I still have cramping and I am not sure why. I do the exercise before running on the treadmill. This post may contain affiliate links.

Are you working on your calfs? Leave me a comment and let me know how it is going.

So, move two is toe raises. I do them with the seated calf raises and then I do pulses of just toe raises. This is a fabulous exercise for targeting the Soleus muscle which is my main nemesis when running.

Exercise 3 is walking on the tiptoes. I used to work a lady that had the hottest legs ever. She wore high heels everywhere, except to work of course. Nurses don’t generally work in high heels, lol. If you would rather wear high heels then walk on your tippy toes, that would work too.

Don’t forget to check out my new 30 day coaching plan. If you are on my Mailchimp mailing list you can claim a free 60 minute coaching session related to Blood Pressure. If you are not yet on my mailing list sign up below and you too can claim a free session. Find a sponsor for your web siteGet paid for your great content. shareasale.com.

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what are the causes of high blood pressure?

Happy Thursday! Today, I will talk about the causes of High Blood Pressure, or Hypertension. The two short videos below I do recommend you watch. I really wish they had stressed the importance of Stress as a cause of High Blood Pressure. All of the things they talk about can be a stressor that leads to Stress. Remember that Stress is simply a reaction to a stressor. If you didn’t get to read my series of posts on Stress, last month, they are available in the archives. I urge you to read them. Stress is a huge factor in High Blood Pressure. Everyone should consider monitoring their blood pressure at least monthly, and more often if you already have High Blood Pressure, or are borderline.

This post may contain affiliate links.

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If you would like to learn about my 30 day coaching plan, click here. You can always reach me via the contact form at the end of every post, or email me at melissa@healthybuddymelissa.coach

For the whole month of May I am concentrating on Blood Pressure Awareness. If you have High Blood Pressure, or want to avoid getting it, all members of my mailing list are eligible for a free coaching session related to Blood Pressure. Simply use the Mailchimp sign up form, right below, and you will be on my mailing list. You can read more about it here. You will also receive my weekly newsletter, a freebie, special deals and offers, and content not shared here on the blog.

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High blood pressure free coaching giveaway!

Hello, and Happy Tuesday! For the month of May I decided to focus on High Blood Pressure as my topic for my free coaching session giveaway. 10 lucky people will receive a 60 minute coaching session. This will not include the free health assessment and review, that is already free. Keep reading to learn how to claim yours.

Do you have High Blood Pressure, or want to prevent getting High Blood Pressure? Did you know that in 2020 was a top Health search topic? Coronavirus was obviously number 1 and probably still is. High Blood Pressure is very common. According to the CDC about 45% of Americans have High Blood Pressure which means a blood pressure of 130/80 or higher, and or taking medications to control blood pressure. Of those people only 25% have their blood pressure well controlled. Having High Blood Pressure can be a risk factor for many other chronic diseases. All month I will focus on this topic in various blog posts.

If you would like a free one on one coaching session to discuss blood pressure, follow the steps below. You do not have to have High Blood Pressure, but you do have to want to learn how to prevent it.

  1. Sign up for my Mailchimp mailing list below.
  2. Once you are signed up for my mailing list, and have received my welcome newsletter, simply message me via that newsletter, it will either go right to my Mailchimp email, or my Google email, and put blood pressure as the topic. Within 24 hours of receiving the email I will contact you via your email to see when you would like to receive the free health intake assessment. Once you have completed that and returned it to me we can make an appt for your free session. I am trying to make a sign up form that I can add right to my newsletter. If you see it, use it, otherwise follow the steps above.
  3. Once you have completed your intake assessment and are ready for your free session, we will set up a time and date that works for both of us. You do not have to do it in May, and the special runs until May 31, or until 10 people have claimed the free session.
  4. If you have any questions please feel free to use the contact form below to message me. Using the contact form below will not sign you up for a free session, it is for general questions only. You must join my Mailchimp mailing list to qualify for the freebie.

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Throwback thursday: the #1 Toy of 1969

Just a quick post today as we have nasty weather in our area, again. These Throwback Thursday posts are very popular. I love nostalgia and reminiscing. What year were you born? Do you know what the #1 toy the year you were born was? I was born in August of 1969, and in that same month America landed on the moon. The #1 toy for that year was the Snoopy Astronaut. I would so love to have one of these toys. I am sure it costs a pretty penny today. Leave me a comment and let me know what the #1 toy was the year you were born.

I am giving away free coaching sessions in the month of March, 2021. Read more here.

I am still working on updating old posts and cleaning up this blog.

Join my email list to get a free recipe and my weekly newsletter with lots of great stuff that doesn’t go on this blog.

The image was from Google and I think it originally came from Sotheby’s.

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i am giving away 25 free coaching sessions in march

As promised I have decided on my first freebie for 2021. These will repeat each month, with a different theme or topic, and limitations. Be sure to read the whole post if you are interested.

March is National Kidney Month. I have decided for March to give away 25 free coaching sessions based on the topic of Healthy Kidneys. You can only receive one free coaching session, and the session is 30 minutes in length via Zoom or Facebook Messenger. You will need to complete my Health Buddy Intake Assessment, email it back to me and have it handy for your 30 minute coaching session. Here are the exact steps to follow. Once I have met the 25 cap, no more free sessions will be given out in March. You do have to be at least 18 years of age, and able to read and write English. I do not speak any other languages. Also, if I start to receive weird, and or dating type messages from men, I will limit this to only working with women. Sorry, but I am over that. If you are not serious about receiving coaching then please don’t waste my time, or yours.

Steps to receive a free 30 minute coaching session:

  1. Use the contact form at the end of this post to message me with free coaching session as the topic.
  2. Once I have received your email, allow up to 24 hours for me to respond, I will send you the intake assessment form. Complete the form to the best of your ability and email it back to me. You will need to print it out, fill it in, take a picture, or scan it, and email it back to me.
  3. Once I have received your completed form I will contact you within 24 hours to schedule your free coaching session. Your coaching session does not have to be in March if you can’t meet my schedule.
  4. If the topic of Healthy Kidneys does not relate to you in some way, and you have other health issues, then try a freebie another month, or you can always ask about my paid coaching services. Things that a health coach can help you with, related to Healthy Kidneys are: food choices, labs, talking to your doctor, where to find resources and information, blood pressure, exercise, stress, bone health, prevention, slowing progression, gaining and or losing weight. There may be others, but that will give you an idea.
  5. Always remember that a Health Coach coaches you to learn to reach your health goals by making smart, achievable goals.

If after your free session you would like to learn more about my 30 day coaching plan, that will be provided to you.

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You can join my mailing list below, and receive my free Smoothie Popsicle recipe. You will then get my weekly newsletter with all kinds of good stuff.

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Sweating on Sunday: Heart Rate Zones for Exercise

Updated 4/11/2021 Hi, and welcome to Sweating on Sunday.  Here in Florida, this time of year, you can sweat just sitting.  But, that is not what you need to increase stamina and get fit.  Heart rate zones, are important to learn.  For me, with CKD, I need to be careful not to make my heart rate go so high to increase my blood pressure too much.  That is true for all CKD patients.  Increasing the blood pressure can cause the kidneys to strain harder.  I try to stay in the light to moderate range of my heart rate.  This can be hard when I am also trying to build strength, stamina, and endurance.  It is a balancing act, just like everything else with CKD.  That is why I do fitness walking, water aerobics, and light weight training.  I try to do a full body stretch once a week.  Yoga, and Pilates are great, but I find them rather boring.  I especially love working out in the pool when it is time to do squats and lunges, because the impact on my 50 yr old joints, is less stressful.  Same thing with upper body.  I actually keep my dumbbells in the water, and use them at least twice a week.  Trust me you still get a great workout, and will feel it the next day, it just causes less stress on the joints.  I wish my Fitbit was waterproof.  The images below are from the Fitbit website.  Remember if you feel excessive pain, can’t talk, or are gasping for breath, your heart rate is too high.  Experts say to never just stop, instead walk around, or slow down, and take deep breaths until the symptoms go away.  Find your age, and then locate the heart rates for each intensity zone.  This is the highest that your heart rate should go to be safe for light, or moderate intensity workouts.  No one should jump into an extreme exercise routine, start slow, and build your endurance.  CKD people should avoid intense, or peak heart rate workouts, staying within the 50-70% range.  Your heart rate may go high when you are sedentary and start exercising.  This is normal as your heart is a muscle and needs to be strengthened.  If that means you can only walk 5 minutes then only walk 5 minutes.  You will get stronger.  I started at 10 minutes, and I am now up to 60 minutes 6 days a week.  Not adding arm movements to your aerobics will help keep your heart rate in the lower zones.  If you are stage 4, or 5 exercise may not be safe for you due to the water you will lose through sweat.  Be sure to re-hydrate after exercise.  This may be tricky for some so talk to your doctor about fluid loss through sweat.  Excessive thirst is a warning sign that you may be becoming dehydrated.    Make sure you talk to your doctor first, and everyone should consult their doctor before going from sedentary to active.  Most doctors will say walking is OK, for most people.  If you don’t have a Fitbit, or other heart rate monitoring device, you can learn to take your own heart rate.  It is easy, hold your first two fingers on the inside of your wrist, thumb side, and feel your pulse.  Count how many times you feel it in 10 seconds, and then multiply by 6. As your fitness level increases and your heart strengthens, you may find you can work out in a harder zone and it won’t have much affect on blood pressure or heart rate. This takes time, patience and endurance. At the time of this update I can now work out at a more moderate level without it causing a spike in my blood pressure. That is because I am becoming more fit. I can walk faster now, and my heart rate can still stay in the fat burning zone, unless it is very hot out. My new goal for 2021 is to be able to run/walk 1.5 miles in 15-20 minutes.

Exercise can be both a stress reliever, and a stressor. Exercise is great for stress relief. However, if you over exercise you can cause an injury which is a stressor due to pain, decrease mobility, loss of stress release. Would you like a free coaching session related to Stress? Click here to read how. Limited to 10 people and expires on April 30, 2021.

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If you would like to work with me on slowly getting active, then use the contact form below to message me.

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