Health don't cost a lot unless you suffer from a major ailment. This writing piece was supposed to launch on 26 February 2021, but life happened.
For the last 5 years on Family Day long weekend ( 3rd Monday of February), I reserve one day for myself and 1 day for my family and the last day for chores.
Main points and the picture
Over the last decade, I got a few home gym items in the picture above since I don't believe in being ripped off by gyms.
You need a little bit of everything -Isometric Exercises - Stretch/Yoga/Pilates/ Strength Training, Cardio ( walking, swimming ,cycling, jogging ,running ) and Compound Movements.
Wear Athleisure, it primes your mood & motivation psychologically.
It needn't be expensive -within $20
Be mindful of allergies to synthetic material.
1) Yoga Mat - for Yoga/ Pilates/Stretches
I have 2 mats since the Stott Pilates mat is thick and delicate.
The beach towel is so that the arms don't touch the floor when doing the supine twist.
The turquoise mat and beach towel simulate a Caribbean beach.
2) Yoga Blocks
It helps a beginner master a pose
3) Swiss Ball
I should use it more often. I got inspired by a coworker 12 years ago who used it as a chair
Helps in gentle Mobility exercises and Side planks.
4) Resistance Bands
I bought this 2-3 years ago
Pre -requisite to weight training
Portable ( while going for outdoor walks or during travel)
5) Stretch Band ( Longer resistance bands)
Has more resistance than resistance bands
Prop for some yoga poses
Great for limb (calves and arms) stretches
6) Dumbbells
I yet have to master it, but I do know the basic moves.
The muscles do get sore with more reps ( repetitions).
Aim for 3 Sets of 8-12 Reps before moving on to the next level.
I started at 3 Reps
Ladies weights ( atop the AB cushion are lighter 1 -2 pounds)
Mens ( these have adjustable circular weights)
Kettle Bells ( ranges from 5 -20 pounds.
Go for the medium range 10 pounds, if you have lighter weights.
7) AB Cushion - Black
Cushion for back when you do crunches
Support for forearm planks
I invented an exercise for this to make the reverse AB crunches more fun.
Maybe it will be a video for another time.
8) Foam Roller
Massages or irons out the sore /cramped muscle.
Can be done before or after ( analogy of kneading the dough)
9) Knee Cushion ( Purple) ( Gardener's knee cushion found at Dollar Store)
If knees hurt while hitting hard ground or a yoga pose like Bird-Dog
10) Feet Props
Green Gaiam Stretch Band ( for Plantar Fasciitis)
Grey Triangular Block ( rolling pin inside the cylindrical/pyramidal block )
Yoga Strap ( not in the picture )
Just like you roll out pasta/roti, you roll out the feet on it
Helps in Yoga poses like Downward Dog & Dolphin Pose
A little about me.
I used to dance for 1 hour non stop everyday for 15 years starting from age 12.
The only sport I liked was swimming, sprinting and tennis.
I go for walks
I wanted to be a veterinary doctor prior to studying at U of T - a double major in Biology and Psychology that has helped me more in my personal life than my professional life.
I took Human Anatomy and Physiology in my 3rd year at U of T.
Modelling was another one of my interests. So from my teens to mid 20s I had dietary restrictions of junk food and fast food - soda, chips etc. In 2010 the unthinkable happened, I succumbed to Plantar Fasciitis due to years of dancing, wearing improper shoes, triggered by the extreme winter conditions. Due to my incompetent doctor, I was given painkillers instead of immediate physiotherapy. I tried every possible treatment , even acupuncture.
I could not dance for some years.
During this difficult phase in my life I ate unhealthy for comfort and became more sedentary due to my sensitive feet. I was pencil stick thin like the model Twiggy, so never dreamt I would ever not be active.
Weight gain can impact self esteem in a society that has unrealistic expectations of it. I think the magic ingredient is "Happiness ". This is my personal opinion based on experience. Cortisol is produced during stress. That is the most damaging in addition to the sugar in highly processed foods.
It is all related. When you are stressed or sad, you are more sedentary, you make the wrong choices in food. One has to make a conscious choice to rise above it.
What works for one person does not work for someone else. The goal should be deep - health as a lifestyle change, not superficial goals like losing weight or attaining a certain an unrealistic size.
It takes a few years and a host of other factors to gain or lose weight. It does not define who you are, because sometimes it is a side effect of steroidal components ingested , genetics or a related symptom of some other malfunctioning of the body. One has to learn to be comfortable in their own skin and body.
Point being - my interests, knowledge, experience etc. has taught me a lot in the last 20 years. In short I have a holistic approach. When I see less misinformation out there, perhaps I should have shared my knowledge sooner amongst all the sea of charlatans in the last one year.
I'm amused when I see them do yoga in tight and skimpy clothes. Yoga was never about weight loss. It is a union between mind and body . You have to be alone and silent with your thoughts and its benefits gradually develops over a matter of years. It does not work for extroverts or people who don't have an ounce of spirituality in them. It is like ballroom dancing or ballet - the technique is there ,but the soul is not.
I have an intuitive understanding of movement - be it dance, exercise or nutrition.
I can sense which exercises and food are good for me or when I should attend to my feet, body etc by paying attention to it.
Hope you enjoyed reading this as much as I enjoyed writing it.
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