Gift idea #8 for ckd, kidney education and more

It is Tuesday, and again it is cold here in Florida. It is quite a nice change from heat and humidity, but I am not used to it lasting for over a week now. I had to change up our dinner menu for the week as yesterday there was some kind of pipe issue in town and our water was turned off. So, we ate pizza take out. We will have the chicken alfredo tonight. I was going to make lasagna on Thursday, but I realized I have lettuce that is going to go bad so I decided to make a taco casserole to eat over lettuce, or not if they don’t want the lettuce. But, I want mine over lettuce. I will probably make a side of rice if they want that. I will share the recipe when I make it. I also had to do next week’s grocery shopping today which is early, but my husband needs my car to get a large Christmas gift for my son’s wife back to our house, and then I have to work. So, I went today. I was supposed to only spend 30 dollars, but I spent 50. Again, I gave myself a little break because some of it was baking ingredients and gift tins for homemade cookie gifts. We won’t be eating these so they really should be in the Christmas budget I guess. I also bought frozen veggies instead of fresh as warm dishes this time of year is more popular than cold salads, or cold dishes. I also have apples that need using so I will make apple banana muffins, and freeze the rest or make apple butter.

I will stop sharing gift ideas on the 15th. The final one is a humdinger. Today, gift idea #8 is a set of walking videos. I chose these particular ones, because I like Leslie Sansone and she is who I started with. Remember you don’t have to do the whole thing. Do what you can, and work up. Walking is gentle on the body, and low intensity exercise. The set here, comes with an exercise band to help increase strength as well. This is a great set, for a great price. It may take some time, but as your loved one, or yourself, builds strength and stamina you will see great improvements in the body. Exercise helps relieve stress, pain, tension, burns calories for weight loss, improves balance and strength, is good for the heart which is the most important muscle in the body and so much more. Of course, if you have not exercised in a while be sure and ask your doctor, but we all walk, and walking exercise should be ok. I offer a Walking Buddy health plan where I walk over the phone with the customer. If you are interested in that, please use the communication form at the bottom of this post to message me, or click here to read more about it. I think I am going to start sharing my walking stats here on the blog. I wish I had been doing it all this year so people can actually see that you can make great progress with walking. You can see my stats from yesterday, below. I aim for 10.000 steps a day, at least.

I found this great video from the American Kidney Fund, on Youtube. I am a member of a kidney forum where people discuss kidney issues. Someone asked a question about diet, one of the hardest things about having kidney disease, and I found the video for them to watch. You can see it below. The second half is in reference to people with CKD and Diabetes. If you don’t have Diabetes then just watch the first half. It is a great video.

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Hip Flexibility, Balance and a 20 min indoor walk

First a couple of reminders. 1- Don’t forget about my virtual Kidney Health class. It is a Facebook event, and there are still 4 spots left. Click here to go to the event page and sign up. I am still offering a one month coaching plan for just 25 dollars for new clients. Don’t miss this opportunity. If you would like to ask me questions about these or any topics on this blog, you can email me at melissa@healthbuddymelissa,coach or use the contact form at the end of each post to message me.

Part of being physically fit is being flexible and having good balance. People always assume fitness is all about strength and weight loss. That is simply not true. People who lift heavy weights obviously are very strong. But, that doesn’t mean they would have good flexibility or balance. They may, but they may not. People who do aerobics to lose weight, may not have flexibility, strength or balance. Our bodies are a whole system and we should be treating it as such. With that said I am not one for spending hours doing exercise. That just makes me hungry, lol. By picking and choosing my workouts I can get the most bang for my efforts.

Two things that I do to build strength, rather than lifting weights, are three days a week I do 20 push ups and 20 full sit ups. The other two days I do a 30 second plank or longer if I can. I very rarely lift weights anymore.

I have the Fiton app, it is free. I really only use it for targeting certain body areas. I loathe lunges so I avoid workouts that require them. The image below is from the hip flexibility and balance program I did this morning. I actually could only do half as my hips were on fire. I will be using this one until I master it. Try Fiton in your app store. I think you will like it.

This time of year it is very hot in Florida. I do a lot of indoor walking. The video below is one of my favorites. She has simple steps, but you still sweat and move fast. Check it out.

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Everyone Can Walk, Even With A Chronic Illness!

Updated 1/24/2022: Walk With Me!

Sticking with the theme of being active, everyone can walk.  I have CKD, stage 3, and while it was very hard to get into an exercise regime, now I feel icky if I don’t do it.   That is a good thing. Update, I am not hovering right at stage 2!

Before I was diagnosed, in 2017, exercise was daunting.  I was tired, had weak achy muscles, was cranky, and just didn’t want to.  That doesn’t mean I didn’t do things, I did.  I have children, we homeschool, and they are very active.  So, I had to be somewhat active.  But, I would pick and choose, do as little as I could, and would take Ibuprofen just to get through it.  Ibuprofen is bad for CKD, but that is for another day.  After diagnosis, with diet change, and the help of some Sodium Bicarb, all the toxins that had been building up literally for years, went away, and I felt so much better.  I started out small, had to, that was all my body would tolerate. Doing Walking videos, for short amounts of time, until I slowly built endurance.  I had an injury last Summer that slowed me down for a long time but it didn’t stop me.  I now have moved up to fitness walking, and low impact aerobics.  I don’t want more injuries, I am almost 50 after all.  There are studies about doing no more than low-impact exercises with CKD, but again that is for another day. Update, I now walk an average of 10,000 steps every day and work out at least 3 times a week.

Yesterday, I wrote about ways you can add steps to your day, to increase your step count.  I love these walking videos by Leslie Sansone.  She works with the American Heart Association, and the videos are just walking.  She does have some others that add in some band training, for muscle work, but those have to come much later in your journey when first starting.  They are low impact, weight-bearing exercises, more on weight-bearing exercises in a later post.  Anyone can walk, including you.  If you need a walking buddy, or someone to help keep you motivated, and encouraged, click the contact button, or use the contact form at the end of this post, to send me an email to set up a free consult.

Start with the 5 min video below.  Do it until it is easy.  If you can’t do it all, don’t.  You can do it as many times in a day as you can, to work up to 30 min if you only have 5 min here and there to do.  Whatever works to get you moving.  If you need to use a chair, walker, or other devices to give you support while you walk, do it.  You will start to feel better within a few days, and you will be amazed at how quickly you will feel stronger.  When it is easy, move to the 15 min video.  These walking videos should be OK, for everyone.  We all walk to the bathroom, refrigerator, mailbox, etc.  But, if you have been advised to not do any exercise, for whatever reason, then don’t.  Get approval first, even for simple exercises.  I know most doctors say walk more, but be careful, and ask if you need to.  If some of the movements, like the knee lifts, are not something you should be doing, then just march in place, ie walk in place.  As long as you are moving, that is what counts.  Also, you should do some basic easy stretches before beginning, to prevent injury.  Her 5-minute video is part of another video, just shortened to 5 minutes.