Caring for You: Body, Mind, & Soul
Welcome to Dr. Joanie's Caring for You: Body, Mind & Soul !
Hope my story and the resources I am discovering helps you celebrate your sacred life!
Caring for You at Home - Community Workouts
Kensington M & M's (Mermaid & Mermen Water Aerobic Club)
My Kensington Community has formed an informal water areobic group. For education and safety, take your lessons from a certified instructor and check with your doctor to see of you can do these routines. If you try our Kensington M & M (Mermaid & Merman)routine, you do so at your own risk.
H20 Water Aerobic Workout Overview and Resources-
Recommended Equipment:
Shallow Water (with Aqua Jogging Shoes) & Deep Water (with Aqua Jogging Belt) Workout, Aquatic Webbed Gloves, Pool Noodle Large and Small (hollow & solid), Water Dumbells, Hydro Resistant Arm and Leg Trainers, Water Weights, Comfortable Swimsuit, etc.
Water Aerobic Equipment Overview by Nancy Foster, New Attitude Exercises - Nashville, TN
Water Aerobic Exercises by Nancy Foster, New Attitude Exercises
Kensington M & M's (Mermaid & Mermen) H20 Workouts:
Warm Ups: Shallow Water - Water Up to Shoulders
1. Stretch Arms Up Over Head - Stretch Hands, Wrists, & Fingers
2. Stretch Legs - Pull Knee to Abdomen, Lift Leg Front, Back, & Side
4. Stretch Legs - Bend Leg Back - Hold Foot - Stretch
3. Walk Forward across the Pool (2x)
4. Walk Backward across the Pool (2x)
5. Walk Sideways across the Pool (The Crab) 2x
Areobic Section of Water Areobic Class (Shallow & Deep):
1. Bike Noodle. Bike across the pool using a larger pool noodle. Sit on middle of the noodle and peddle your legs and use you arms to propel you across the pool. Try forward and backwards. (2x)
2. Bike Noodle, but use on only your arms (forward and backward)(2x)
3. Bike Noodle, use only legs (forward and backward)(2x)
4. Pool Noodle Exercises for Cardio, Core, Upper and Lower Body. (Using heavier noodle for these exercises)
5. Cross Country Sky (3 sets of 10)
6. Pendulum (3 sets of 10)
7. Jumping Jacks (3 sets of 10)
8. Frogs (3 sets of 10)
9. Tucks-pull legs to abs (3 sets of 10)
10. Rocking Horse (3 set of 10)
For descriptions of exercises 5 throught 9 go to How to Perform Water Aerobics
11. Make a Circle with the Group - walk clockwise, then walk counter clockwise - let force of water make your work harder
12. Pool Noodle Jog (3 sets of 10)
Anaerobic Section of Water Areobic Class (Shallow & Deep):
Focus on movements when using resistance water weights - Use correct form, keep joints loose, focus on the both directions of weights slowly.
1. Dumbell Curls
2. Dumbell Flys
3. Leg Lifts with ankle weights or noodles
4. Noodle Arm Push Down Front & Back (3 sets of 10)
5. Noodle Arm Swing Side to Side
6. Noodle Pretzel arm & leg
7. Leg Squats (3 sets of 10)
8. Leg Squats holding Dumbells (3 sets of 10)
9. Noodle Abs - Crunch: hold noodle under arms and lean back. Do knees to abs, lateral right & left pull in knees to abs (3 sets of 10)
10. Shoulders and Arm Overhead: Using filled water bottles - lift bottles overhead (3 sets of 10)
11. Back: Push Noodle/Dumbells/Hydro Grips forward and back - standing (3 sets of 10)
12. Be creative and adapt your weightlifting exercises to the water.
Cool Down Shallow Water - Water Up to Shoulders
1. Walk across the pool forward, backward, and sideways (the Crab Walk)
2. Stretch your arms over your head
3. Stretch your legs to your abs
4. Hold on to the side of the pool with both hands and stretch out your legs and heels as a runner would
5. Hug Yourself for doing Your Great Workout!
Water Aerobic Resources:
Nancy Foster - New Attitude Exercise - Aqua
Ruth Sova - Aquatic Therapy & Rehab Institute
Aquatic Exercise Association
Aquatic Fitness: Discovering Water Aerobics
Hydro-Tone Products
Hydro-Tone Product Workouts
Speedo USA: Go to link Aquatic Fitness
Gwinnett County, Georgia, USA - Aquatic Centers - H20 Aerobic Classes & Swim Classes
Body
Food: Eat Less & Move More & Eat from the Earth
- My Pyramid USDA Government Website Food & Movement
- Prevention Magazine
- Supermarkets: Shop around the Perimeter of the Story
- Books helping me: Eating Your Way to Happiness, Seven Pillars of Health, Flat Belly Diet, etc.
Fitness: Get a fitness buddy, it helped me!
Fun
Books & Resources
Mind
Learning
- Reading books about Boomers
- Reading Biographies of Boomers
- Learning how to be Fifty
Loving
- Loving God
- Loving the Saints
- Loving Self
- Loving Family
- Loving Friends
- Loving the World
- Loving the Universe
Living
- Learning to live without the "couple" script
- Learning how the "empty nest' feels
- Learning who I am now
Books & Resources
Learning Greek /Latin: recommended by Dr. Joseph T. Leichter
Studying the Baby Boomer Brain: Dr. Elkhonon Goldberg
PBS The Secret Life of the Brain
Soul
Wisdom: Found Mentor Guides & Become a Mentor Guide
Willingness: Celebrate Your Life
Windows: Open them for Fresh Air
Books & Resources
The sacredness of self and our connection to the universe becomes more apparent each day as I fully embrace my mid-fifties. The caring for your section intertwines the richness of the sacred journey we call our lives.
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