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WQW #3: Fitness

VOTING ENDS JANUARY 24

Featured Bloggers for WQW #2 Socializing

Your friendships mean so much. Thank you all for joining in.

I don’t usually feature bloggers who comment back and forth because there are so many conversations that I love, but these extensive comments caught my attention so I’ve included a link to their latest blogs.

IT’S EASY TO PLAY ALONG WITH #WQW

This weekly writing challenge runs from Wednesday through Tuesday. The only rule is to use a quote. If you want to participate, create a pingback to link your post. Not sure how to do that? See how to create pingbacks here. Be sure to link to the most recent post, not my page. I don’t see links to my page. 

#WQW # 3- Topic: Fitness

Definition: 1. the condition of being physically fit and healthy. 2. the quality of being suitable to fulfill a particular role or task. 3. an organism’s ability to survive and reproduce in a particular environment. Bing

Exercise with Cindy Georgakas

Other Challenges Inspiring this Post

Fitness Quotes for This Week

Do you ever wonder which way to turn when you think about how to get fit?

My quotes from this week are completely from bloggers rather than Google Searches. Sometimes it is easy to forget that our best friends are experts. So, today I turned to Terri Webster Schrandt who is in the process of writing a book about fitness, No Excuses Fitness, and Cindy Georgakas, who is a fitness trainer. (I hope I have that correct.) Both of these women have outstanding talents in many things, but today I called on them to share their suggestions for getting fit.

Which Way? Try going on a photo shoot with a friend to get some exercise.

“Your challenge is to find three hours a week for physical activity. Out of 168 hours in a week, three hours should be do-able.”

Terri Webster Schrandt

If you repeat Cindy’s video 6 times, you have one week of easy to do activities. I like to walk, so when the weather cooperates, it is easy to get in an hour of walking right in my neighborhood. I’ve also been doing pushups against the wall and when I sit, I’m on my exercise ball instead of a chair. I like getting exercise when I don’t have to think about the exercise part – like going on a photo shoot with Vince.

“If you walk your dog through the same neighborhood day after day, it can get dull. Perhaps you can walk with a friend or walk in a different neighborhood.”

Terri Webster Schrandt

Our Neighborhood Last Year

“Remember Obstacles are part of life so cut yourself some slack and get back up and Begin Again.”

Cindy Georgakas

Sitting on an exercise ball and doing pushups against the wall, however, is not enough to help me stay fit. I’ve also been parking farther out in the parking lots when I shop. That means pushing the cart a lot farther, too, LOL.

“Our bodies constantly give us signals to move. When we listen to them and heed the call, giving them what they need, they take good care of us. 

Cindy Georgakas

Shopping was good therapy for me when recovering from Deep Vein Thrombosis because it’s indoors and it’s flat. On my first time out after I got out of the hospital, I walked 45 minutes, I was done in. Now I just do what I need to do. I can count on at least 2,000-3,000 steps out of the 7,000 I’d like to get per day when I go shopping. I also wear compression socks all day. These socks work to exercise your veins if you sit a long time – like I do when I’m blogging.

“Thirty minutes per day is the minimum time for optimum cardiovascular fitness. And yes, you can break up the 30 minutes into smaller increments during the day. Ten minutes is the minimum to feel the benefits of cardio.” 

Terri Webster Schrandt

“Now that I am in my 60s, I also recognize the value of strength training. Even just 20-30 minutes, two days a week of light weights can help strengthen your bones and muscles.”

Terri Webster Schrandt

We have a gym membership, and for some reason, I have a hard time going by myself. So, I let it go to waste. If there is anyone reading this that lives near me and wants to be my exercise partner, please call me. In the meantime, I need to replace my light weights that I sold in CA. That way I can do the training that I already know.

My husband wants me to hire a trainer, which is very expensive not to mention exhausting. There are also trainers who will write you a personal program and monitor your progress through Zoom. That might be an option for me. If you have to self-isolate during this Omicron pandemic, that might be an option for you, too.

I love this 16-second video of Vince doing one of his training exercises. Not bad for a 70-year-old man!

My favorite exercises when I exercised with Melissa, whose voice you hear in the background were the ropes and beating up Bob, a partial mannequin on springs.

Beating up Bob!

Found Poem

A found poem uses someone else’s words and mixes them together in a poem. It’s a fun mental exercise using the muscle we don’t talk about in this post. In this paragraph, Cindy talks about how our bodies let us know it’s time to move.

The wind softly blows and we feel the gentle breeze on our skin kissing our face, grateful for the experience.  As the wind kicks up and it gets colder we feel the change and get up and either go inside or put a coat on. All day long we have messages that our body is trying to send us. Our shoulders may start gripping which creates tension in our jaw and muscles.  Referral patterns develop as other muscles chime in to get in the action and pretty soon we can become as tight as a string on an instrument, that pops when too much pressure is put on it.”

Cindy Georgakas

Get Fit Listening to Our Bodies

Gentle breeze kissing our face
Grateful for kissing wind
Softly, softly, kissing wind
Muscles, feel the gentle wind 

Messages from our body
"Colder wind, colder
Changing wind, changing
Muscles send us messages

"Go inside, put on a coat."

Shoulders, shoulders
Gripping tight, griping too tight
Other muscles chime in
Gripping tight, griping too tight

Chime in, chime in
"TENSION, TENSION
TIGHT, TIGHT, TIGHT"

Jaws gripping 
Chime in, chime in
POP, POP, POP, POP
All day long

A string instrument - muscles
Too much pressure
Action, action
POP, POP, POP, POP

Feel, feel softly...
The gentle wind blows.

Found Poem
©Marsha Ingrao 2022

Now it’s your turn.

Thanks so much for stopping by and having fun with quotes.

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50 replies »

  1. Hi Marsha -I enjoyed this fitness post and seeing Vince do that side step was cool.
    whew – and best wishes to anyone who needs to find what they need for their fitness.

    I am not putting down my father-n-law in any way (RIP 12-2021) but one of the reasons he had such a difficult time in his last eight years was because he didn’t stay fit – — his white color job kept him busy and traveling – and he let his fitness go – and I know that nobody is perfect – but even the simplest of fitness regimes (walking – light weights etc) can pay off later in the very old years –

    🙂

    Liked by 1 person

      • yeah – walking has so many important perks and needs to be a staple – but I also needed more and thankfully yoga classes are a joy for me (I know some folks who just hate it – and they do constraining and cycling)
        so cheers to finding what works for us and our body – eh?

        Like

    • Me either. Yesterday I put my computer on the counter and loaded pictures from one drive to another. While I waited, I danced around. I felt so good afterwards, and my knee looked better than it has since I hurt it!

      Liked by 2 people

  2. These were so great Marsha. I always love your thoughts. I love the quote about obstacles being a part of life. I sure had some obstacles last year. But it’s true, you just cut yourself some slack and keep going. I also liked the quote about our bodies telling us to move. We just need to listen to them.

    Great poem too. I’ve been wanting to play around with poems, but just haven’t taken the time.

    Here’s my link: https://troyerslovinglife.blogspot.com/2022/01/wqwwctheme-fitness-resolutions-you-can.html

    Liked by 2 people

      • Many or most are songs I did years ago. And some just fit a post. But I do like making things up.
        Thanks! I don’t get much applause around home. So I take my show on the road. 🙂

        Liked by 2 people

        • LOL I hear you 100%. Most bloggers don’t get much praise from home, I don’t think. Yet, we give it to each other because we recognize the work, effort, and talent that goes into each piece. Not to mention we learn something or get a smile or a giggle. That’s worth the time spent blogging! 🙂

          Liked by 2 people

  3. I of course loved this post Marsha and you did such a great job compiling the information and sharing the importance of exercise. 👏👏👏👍🏼So nice to meet Terri as well with her great suggestions too. It’s vital people listen to their bodies like you have had to do and start where you are an build. Vince is Impressive! Good for him. Let him know I said so and make sure his feet land parallel and and heals hit the step when coming up.
    Cathy makes a good point in joint and ligament protection. There are so many ways to skin a cat!
    I LOVED your poem as well!
    Thanks truly for the shout out.
    ❤️🙏😇
    Great job!

    Liked by 2 people

  4. I see an exercise physiologist every six weeks or so. She helped me develop a program I do at home every second morning. For me, the best tip is do it straight away in the morning so it’s over and done with. I don’t feel like doing it later in the day.

    Liked by 3 people

    • That’s a new job title for me, and exercise physiologist. That sounds impressive and very personally designed for you. So, you are not going to the gym anymore?

      Liked by 1 person

      • No, I cancelled my gym membership when lockdown started. Instead I go for a 30 minute walk every morning and do my program of exercises. You’re exactly right – the EP develops a personalised program which suits my needs and capabilities perfectly.

        Liked by 2 people

        • That is so awesome. I’m thinking seriously about starting something like that. One of the techs at the clinic where I have had my leg surgeries does that for a living on the side. He has his degree in physical therapy, I think. It’s about the same cost as 8 sessions in the gym with a trainer. He watches you by phone or computer to make sure you are doing it correctly. I’m going to see him Friday, so I’ll ask him. 🙂

          Liked by 2 people

  5. A wonderfully motivating post, Marsha, that proves ANYONE can find a way to work toward fitness no matter what their barriers are. Aging bodies need a little exercise but do we need to run marathons? No, but walking is definitely the best way to stay cardiovascularly fit. You are doing everything right, my friend, from walking, parking a little further away, and enjoying hobbies that encourage moving. You are still miles ahead by sitting on the exercise ball. I’m typing at my stand-up desk now! Pilates is a great form of exercise so hopefully, Cathy’s hip can be stretched and strengthened. Great poem by the way and thank you for sharing my quotes and experiences.

    Liked by 3 people

    • Thanks for sending me the links, Terri. There was a lot of meat in those posts. 🙂 Good luck with your book. I’m glad you liked the post. I was pleased with it, too. 🙂

      Liked by 3 people

  6. Exercise is NOT me! But I recently subscribed to an online course of Pilates and some targeted hip exercises in the hope of loosening up the hip pain that has suddenly blossomed since the first weekend in December. I’m known for expressing my view that exercise is bad for you (when a colleague has, for instance, sprained an ankle, pulled a muscle or broken a bone during sport or exercise).
    Sadly, it seems that growing older is bad for you too. 😦

    Liked by 4 people

    • Sadly, you are right, Cathy. My knee is better but not healed and until my veins are 100% I don’t need more surgery! LOL So walking is still my best option. That said, Cindy’s video is really good. It’s 35 minutes, but doable. 🙂

      Liked by 2 people

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Marsha

Marsha

Hi, I'm Marsha Ingrao, a retired educator and wife of a retired realtor. My all-consuming hobby is blogging and it has changed my life. My friends live all over the world. In November 2020, we sold everything and retired to the mile-high desert of Prescott, AZ. We live less than five miles from the Granite Dells, four lakes, and hundreds of trails with our dog, Kalev, and two cats, Moji and Nutter Butter. Vince's sister came with us and lives close by. Every day is a new adventure.

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