Exercise move of the week

Tomorrow, March 1, 2021 I will be sharing a very exciting kidney update. Be sure to come back to check it. Welcome back to Sweating on Sunday! I can’t even work up a sweat it is so cold right now in Florida. If I get warm I am happy, lol. It was 27 this morning, and 25 yesterday morning. No warm up during the day either. Today it will be a bit warmer 62 and not as cold at night. We had a very cold Fall, and now start of Winter. After several warm winters, it is kind of shocking.

I have not done a Sweating on Sunday post in a while, so I thought I would try to start them back up. I have Kidney Disease so I am careful about weight lifting. I also have an old right shoulder injury and a left neck injury that will flare up if I choose the wrong exercises, or overwork it. These are old injuries that are easy to forget about once they get better. The reverse grip double arm row with dumb bells, does not aggravate either of these old injuries and that is why I picked it for this week’s move of the week. It is easy to do, and it works the biceps, triceps, back and core which is your abdominals. I use 3 or 5 pound dumbbells, and do 12-15 reps, three times with a few seconds rest in between. I like to add this move to my indoor walking routine when the pace is slow enough to maintain proper form and technique. If you are new to weight training, try this move a couple of times a week. Make sure to not over extend where your natural range of motion is. There is no sense causing an injury. If you feel any pain or discomfort stop doing it. Be sure to warm your arms up by doing a few minutes of arm movements. You can stretch after as well. As your strength and flexibility increases you may be able to increase your range of motion. Start with very light weights, or even water bottles, soup cans or no weights until you have the movement down correctly. You should never start with heavy weights especially if you are new to exercise. You should always ask your doctor if weight training is safe for you. I think most doctors would agree some light weight training exercises have great benefits to increase balance, strength, and flexibility all great things especially as we age. You do not have to kill yourself exercising to see good results. Watch the video below to see how to correctly do the reverse grip double arm row. This is not my video, I borrowed it from Youtube.

I still have not made my meal plan for this week, so I need to get that done today. I am hoping it gets warm enough to get outside and get some fresh air. You can see my walking stats from yesterday, below, and it was almost all indoor walking.

Watch for new content subscriptions that I will be rolling out in the next few weeks. I think I have come up with some great ideas and I hope people will like them, obviously, lol. If you are interested in one on one coaching you can email me at melissa@healthbuddymelissa.coach, leave me a comment, or use the contact form at the end of every post to message me.

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Add Some Weight, Heft, Pounds

Updated 3/21/2021 Hello, again!  So, here in Florida it got really hot this week.  You can literally sweat just breathing certain parts of the day.  We discovered during the Winter some critter had gone under the house and tore a hole in one of the AC ducts.  I am sure it was an Armadillo.  So, now the AC won’t blow cold air correctly.  So, yep, you guessed it, I am sweating more than on just Sunday, lol.

I have been doing the Fitness Walking videos for quite some time now.  I figured it was time to add some light weights.  Building muscle burns more calories, than just Cardio or Aerobics.  Plus, it tones, builds strong bones, and builds balance and strength.  All good things!  However, I am prone to build bulky muscle, giving the appearance of being bigger, especially in my arms and shoulders.  This happens all the time to me.  Even without weights, my biceps, and shoulders are already firmer, and bigger.  So, I will try light weights with higher reps, hopefully avoiding looking like a linebacker.  Some of that probably has to do with needing to follow a very strict low fat diet, which if you have ever tried a very strict diet, well they fail frequently.  Below I will share links to an easy beginner walking video, and a light weight work out.  I also will be adding Pilates for lower body toning.  I will do the weights, and Pilates every other day.  I hope, unless my muscles are screaming in pain.  The days I work will only be a Fitness Walking video. To start I will use only 3 pounds weight, nothing higher.   If you need a Walking Buddy, check out my Walking Buddy plan, or message me.  I will walk with you, and encourage you.  I got 6 days of workouts in last week, plus my 8,000 steps per day, woot woot! Update: I am now up to 12,500 steps per day at least 5 days a week and most of the time 7. Still tweaking the diet, to get it right.  It is super hard with CKD.   It is hard without CKD, add that in, and it is even harder. Update: I lost 15 pounds on a lower carb diet and was able to maintain it through the holidays. I switched to Carb Cycling and gained 4. So, now I have gone back to what was working. I also got back to stage 2 CKD, one of my main goals. It won’t really be classified as such unless in 6 months I am still Stage 2. But, still an achievement.

Updates: I am now 51 and past Menopause, plus with CKD I worry about my bone health. I spoke with both of my doctors this month, March 2021 and both said the best way to build and maintain strong bones is not by worrying about Calcium intake, but rather to get enough Vitamin D and to add weight bearing exercises at least a couple of times a week. Read my other post on weight bearing exercises and Osteoporosis prevention. So, I have started using hand weights 3 to 5 pounds twice a week. They both said I really don’t need to go any higher than that as it could increase my blood pressure which is never good for CKD. You have to be mindful of these things when you have CKD. I do already take a Vitamin D supplement and I try to get at least 15 minutes of direct sunlight daily. If you would like to prevent Osteoporosis and would like a Health Coach to help you set goals to reach your health goals, use the contact form at the end of this post to email me for more info. You can also check out my Walking Buddy plan below.

You can add weights, pounds, or heft in several ways. You can use dumbbells, water bottles, empty water bottles with sand or pebbles, soup cans, your own body weight, sandbags, or anything that has some kind of weight to it.

Beginner Walking Video https://www.youtube.com/watch?v=njeZ29umqVE

Light Weight Arm Workout Video  https://www.youtube.com/watch?v=4pcaD3wInqM

My latest video https://www.youtube.com/watch?v=K_5C1y74yPM

Updated Walking Buddy Program

It’s A New Day 30 Day Coaching Plan 

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