Fermentation

 My husband tells people that if you stand still, Ann will ferment you.  

My cheesemaking "itch" is being scratched by trying various fermentations.  I am seeking to eat four fermented foods per day. 

So this week, I have used a large cabbage to make sauerkraut.  This should keep us going for about a month.  As well, there are two large bottles of kombucha ticking over in the back bedroom. I will be using 2 cups of that kombucha to ferment a batch of black-eyed peas.  

Kombucha is the easiest thing.  We make two different flavours - a ginger and a strawberry. I hear that passionfruit is great, but I haven't tried that.   It turns out you can use any fruit.  The yeast consumes the sugar from the fruit and makes those CO2 bubbles.  

There are two YouTubes I like.    Search for "Pro Home Cook" and "Clean Food Living".  YouTube works for me it is great to see the techniques and to be able to see each stage. 

Both these sites have a huge number of fermentation videos.  Here are the links:-

Pro Home Cook

https://www.youtube.com/watch?v=9VrfDb9uhOQ&t=94s

Clean Food Living

https://www.youtube.com/watch?v=elfcTldepX0&t=97s

Ah.... Musica

 Fantastic concert on the weekend. 

I can't wait.  There is one performance in Caloundra on Saturday and another in Maleny, on Sunday.  

I hope you can come

Mi piace musica magnifica.

DrMirkin's eZine: Strength training to prevent heart attacks

 This is an article from Dr Mirkin's newsletter that I subscribe to.  It is well worth a read, and is very motivating.  It is a not-for-profit endeavour.  He gives permission to share his newsletter, so here it is in the blog.  You could subscribe, yourself.

Dr. Gabe Mirkin's Fitness and Health e-Zine
October 1, 2023

Strength Training May Be More Effective than Aerobic Training to Help Prevent Heart Attacks

Several recent studies show that resistance training for strength may be more effective than aerobic exercise, such as jogging or walking, to help prevent high blood pressure and heart attacks. This may surprise you because many champion body builders and weight lifters have died at very young ages from heart attacks, but the causes of these deaths are likely to have been their use of hormones such as anabolic steroids, growth hormones and insulin.

In one of the new studies, 186 normal-weight and small-muscled type II diabetics were separated into into three groups (Diabetologia, 2023 Oct 01;66(10)1897-1907):
• 63 doing strength training
• 58 doing aerobic training
• 65 doing both strength and aerobic training
Participants were 53-66 years old, with 60 percent men and 40 percent women. HBA1c is a measure of cell damage from high blood sugar levels, and at the start of the study, their mean HBA1c was 13.1, which showed that their diabetes was way out-of-control (normal value is below 5.9).

After nine months, HBA1c values had dropped only in the strength training group and not in the aerobic or combined training groups. Muscle size (appendicular lean mass) increased only in the strength training group.

Other Studies Showing Benefits of Strength Training for the Heart
• A study of almost 30,000 older women followed for 12 years showed that those who did strength training had fewer deaths from heart attacks and all causes than those who did not lift weights (J Am Heart Assoc, Oct 31, 2017;6(11)).
• A study that followed 80,306 adults for two years showed that doing strength training at least twice a week reduced risk for dying from cancers and from all causes by 20 percent (Am J Epidemiol, Dec 12, 2017).
• A review of 14 studies on 253 participants with high blood pressure found that lifting 60 percent of one-repetition maximum at least twice a week for at least eight weeks significantly lowered high blood pressure (Scientific Reports, Jan 5, 2023;13(201).
• Men over 60 who did 12 weeks of resistance training involving bending and straightening the knees against resistance, three sets of 10 repetitions a day, two days a week, increased their ability to move heavy weights by 16 percent. They also had higher blood levels of nitric oxide, which relaxes and opens arteries to increase blood flow to the heart and helps to prevent heart attacks (Br J Sports Med, 2006 Oct; 40(10):867-9).
• A study of 10,500 men who weight trained for 20 minutes a day showed that they gained far less belly fat over 12 years than their aerobic-exercising but non-weight lifting peers (Obesity, Feb 2015;23(2):461-467).
• A review of 13 placebo-controlled studies of the effect of lifting weights in later life on health showed reduced HBA1c, body fat and systolic blood pressure (Sports Medicine, May 2010;40(5):397-415).
• In ten subjects tested after both intense resistance training and aerobic activity, there was increased blood flow to the heart and reduced blood pressure immediately after lifting heavy weights (J Strength & Conditioning Research, October 2010;24(10):2846-52).
• Strength training reduced heart attack risk factors in 28 men who had already had heart attacks (Proc Bayl Univ Med Cent, Jul 2006;19(3):246-248).

Why Most People Should Do Strength Training
You can expect to lose muscle size and strength as you age. Between ages 40 and 50, you lose more than eight percent of your muscle size. This loss increases to 15 percent per decade after age 75. The people who lose the most muscle usually are the least active, exercise the least and are the ones who die earliest. Older people who lose the most muscle are four times more likely be disabled, have difficulty walking, and need walkers and other mechanical devices to help them walk (Am J Epidemiol, 1998; 147(8):755-763). See How Fast Do You Lose Fitness When You Stop Exercising?

My Recommendations
First check with your doctor to make sure you do not have any conditions that will be harmed by exercise. Lifting weights can harm some people by dislodging clots or bursting blood vessels. It can also dislodge plaques to cause a heart attack. Realize that lifting lighter weights with more repetition will enlarge a muscle as much as lifting heavier weights with fewer repetitions, as long as you get Z-line muscle fiber damage characterized by Delayed Onset Muscle Soreness (DOMS).

Join a gym and ask for instructions on how to use the weight-training machines, or hire a personal trainer for a few sessions to develop an at-home resistance exercise program. If you are middle-aged or older and want to start a weightlifting program to gain the health benefits of being stronger and having larger muscles, and at the same time, avoid the extremely high rate of injury in older weight lifters, you should not lift heavy weights when your muscles feel sore and are still damaged from your previous workout. See Keep Your Muscles Strong As You Age and Strength Training Guidelines 

A Garden Concert

 

Do yourself a favour

 As Molly Meldrum would say "Do yourself a Favour" and watch Michael Mosley's Super Agers on SBS.

So many ideas are very practical.  Those individuals he meets are inspirational. 

HOWEVER,  Here is an important warning.  There is no need for the likes of us to be hoping on one foot.  The stars on that show who hopped were a part of an experiment.  They were comparing one active leg with the other inactive leg.   We are not part of an experiment, while the jumping and landing IS beneficial hoping is too much.  I would recommend standing with a chair nearby and trying a few jumps - both feet - while lightly holding on to the chair.  

Please, do watch Michael Mosley, Wednesday nights, SBS.

Shoulder News

I love the Gokhale method.  I have done some intensive training in this method when I went to Tasmania just before the Covid lockdowns.

So this story makes sense to me. For me, having good posture is very important to managing this injury.  My quick rule of thumb is 

Head forward posture hurts my shoulder.  So when I had a frozen shoulder, and my shoulder ached I would check on the position of my head and sure enough, I would pull my head in and get some relief. Good health all starts from good posture

Here is the link to the article:-

https://gokhalemethod.com/blog/rotator_cuff_injuries_prevention_and_healing_with_healthy_posture?utm_source=230427NL&utm_campaign=PositiveStance&utm_medium=email

Quinoa cooked properly

Hello fellow health-nuts,

Last night I watched Helen Rennie's video on Cooking Quinoa  - "Why restaurant Quinoa is so much better!"

So I tried it out today    WoW.

Of course, I will take full credit for how this turned out.  

This will be on regular rotation at our place.  It will be a way of added more whole plant foods to our diet.  Game Changer

Here is the link:-

https://www.youtube.com/watch?v=4YDcrNvPduA

Why not give it a go?

In Transit

We are in transit for only 19 hours inside Changi Airport.  It is magnificent. We booked the Aerotel for 12 hours, you could actually book for 6 hours. We didn't need to go through immigration or collect our baggage. 

Meanwhile, we are bumbling around - catching the Sky Train between terminals,....  eating.

Don has just said "grab your bags, I've just found a coffee shop with no one in it."  Ahhhh! Coffee

I've been in England for 12 day's

 And I'm speaking like Pepper Pig.  Inexplicably, I want to "stomp about in muddy puddles".  We've been staying with our friends, John and Linda Twidle,  in the Midlands.  We are very familiar with their little village,  Congerstone.  

England is very dry at the moment. They've not had decent rain in more than five weeks. It's been a late, cold spring. Now summer has come with a vengeance.  

We have had two big days sightseeing around the Cotswolds. We are camping and it's been a bit rough.  (I'd prefer my feet didn't even touch the floor.) Even so, I have to admit the views over the countryside are amazing. It's 9.22pm and I  can see the sun as it dips below the horizon. One last bright gold eyebrow going, going 

...gone.

Rambling in the Peak District

 

                                 An icy cross-breeze at the top of Mam Tor

Our hats are pulled down low

This is the Peak District in Derbyshire, north of the Midlands, where we are based. 

Never let it be said that Poms are an idle lot.  There were people hiking everywhere.  We camp at beautiful Eedale village with a massive camp ground and nice hot showers and a pub.  We watched about 150 school kids come, fully-laden,  into the grounds from their own hike.   They had big backpacks and water bottles, and a map around the neck.  They were obviously tired and bent forward with the weight of their load, but they weren't complaining at all, but rather, chatting quietly as they trudged up the hill past our campervan.

Very useful information

 

6 sets per week

Fantastic news.  To sleep better? - Exercise, but not too much.  Here is a really short and helpful YouTube link:- 

https://www.youtube.com/watch?v=PpIg5V0QBWQ 

We can strengthen our five major muscle groups by repeating a set for each group a mere six times per week.  The groups are:-

·      Chest

·      Back

·      Abs/Core

·      Legs

·      Arms

Such a low number of sets requires a certain level of intensity, so start with weights that feel moderately heavy, even at first.

Before you start, make sure you warm up because a warm up is not included. Alternatively, go for a walk before you start.  Do jump in where you are and work at your own place.  You don’t need to be a champion, but be mindful of your own safety and feel free to stop at any time.

The session contains two to three sets for each muscle group and a stretch at the end.

This means that by repeating the “2nd half” session of the recordings two or three times week, you will have met the goal of keeping our strength up, as we age, by doing:-

 

6 sets per week.

Places we've stayed- Palermo

 I loved our apartment in Palermo.  Quite modern and elegant inside and to enter, first go through the little door. Chris calls it the Hobbit door.  Then lots of stairs to climb. There was almost no traffic noise. The streets are mostly closed to cars. The loudest noise was the sound of people chatting as they strolled by below. It really floats up.  Good news is whenever I closed the double-glazed windows, complete silence. There was a perfect outlook from the kitchen window - just next door's terrazzo- nothing special.  I would linger, looking out, while I drank my morning coffee. It always made me happy.  I even took a picture.

Some Fashionistas in Rome.

These two happy ones were standing near us at the Trevi Fountain.  I asked if I could take their photo. They are from Belgium. They were good sports about it.  I'm trying to catch that exact shade of green. I haven't done it justice.  The real colour is clear and sharp. I believe even Don and Chris are on the lookout for that particular colour.  I'm training them
 

Roma is insane

 I've never seen so many people.  Maybe at the RNA.  It's spring break in America and a public holiday here - 2nd June is Festa della Repubblica.  Local people out and about and there are so many tourists that we three reprobates aren't worth robbing...so that we actually feel safe.

We bumbled about on foot. Grabbed a lovely slice pizza for dinner and the two gentleman had a beer.

Meanwhile, tomorrow is a tour of the Tivoli Gardens, Villa d'Este and Hadrian 's Villa. A big day out - looking forward to beautiful gardens, architecture and fountains galore with a big dose of history thrown in.

An exceptional day tour

 

What a great tour - Agrigento, Valley of the Temples and Villa Romana del Casale.

We are impressed with Tour of Sicily. We had been looking forward to this tour, in fact, this was a highlight for our stay in Palermo. On the day,  there was a hiccup with our booking...oh no. However, no need to worry, Tour of Sicily sorted it out immediately and we had a first-class tour. We enjoyed the sites so much, I am still in awe.  The journey was long, but, comfortable and interesting with different landscapes and agriculture along the way.  Our driver helped the miles fly by - answering our questions and discussing modern Sicilian history, economics and Italian politics, in a manner we could understand.  What a great day! Thank you, Tour of Sicily

Fashionable Palermo - Alla moda

 Is it only Sicily or is it a thing? All the fashionable ladies and men were in expensive joggers. Young people and old.  In fact, it was more than 10 days before I saw a well-dressed woman in high heels walking on the cobbles. Previously that masterful walk was everywhere. The shop windows were full of joggers, with a small section devoted to very high heels, seemingly for formal occasions. 

The beautiful young women wear crepe trousers, biggish,  like palazzo pants with a tiny top and joggers, really pared down, minimalist look, very classy. THE colour seems to be an emerald green, bright, but not fluro, - alas not everywhere, but very eye-catching.

In the small villages well dressed older women were in low-ish heels.

Wedding are very big here.   Thursday night is bride-night. I think we saw 4 in Palermo last Thursday. We were right in town,  close to the Quatro Canti....the hottest spot. Wedding parties make their way there for their photos.   One couple even had a drone photographer.   

As we were walking into town, a horse and carriage passed close by, the groom's hand was right next me and I  swear he had had manicure.  Alas, Don never had a manicure when we got married.

The Festa Religiosa

 Don and Chris working on the crossword/Suzuki, while we are "stuck" in the small town waiting for the 4.30pm procession to start.

To fill in time, we sat up at the old convent for a while, at the top of Percorso Turistico, the tourist trail.  Then coffee at our bar, where met another couple of walkers- there is some comfort in knowing we are not the only crazy ones. 

Right now, it is 2.00pm. Yet another couple have just trudged up the hill, but they were fully-laden with big backpacks.  Phew. Someone else is relocating our luggage for us.

Festa dello Spirito Santo 

We are lucky, though, this is the one day - Festa dello Spirito Santo, always the Monday after Pentecost Sunday.  This will be a Spettacolo. People come from miles around. There will be ten statues that are borne by teams of men.  The teams rush in and out of the church then process all the way down to the open-air church.  Lots of folks are in town.  Near that church  is a sideshow alley for the young ones.

Yikes! A thunderclap - wish us luck.

Walking, at last

 We are trekking through the centre of Sicily.  It is gorgeous. The flowers are out in full bloom.  There had been some late rain which has extended the greening of the fields.  It is a bit treacherous and muddy underfoot, so I'm watching my step.

Beyond those mountains in the background might just be Mt  Etna behind the clouds. It seems enormous and even though it's 100km away 

 

Yell More, Sell more - the markets

What fun it is to stroll through the food market!

In fact, we have two markets, Ballarò, the local nearby market -  fish and fruit and veg., where they wrap the food up with a thick sheet of paper and roll it into a cone.

While the Capo, we  found by accident on the way home.  It's more street food, less scary. 

  We've been to the Lidl  supermarket where, intending to buy a small  block of butter, we bought a small block of yeast. Whoops

At old Ballarò, I made mistakes, too, and annoyed people. I touched the tenemuri with my hand. Whoops. Then, I couldn't understand  the corner-shop guy, he got a bit cross. He was saying €3.20 - not hard to translate you'd think -  he had to write it down. gawd. I said that we are babies "siamo bambini".  

As well, I got ripped off, I think. We bought super-salty ricotta, yuck.. I bought a pomegranate for Don from a juice vendor for €1. Then saw then €2 per kg grrr.

Here's a trap, I  want just one thing, say, a ricotta, the vendor puts a second thing in the bag and says €10 the lot.  I can't complain though, the food everywhere is amazing.  We've had panelle, a kind of chickpea flour pancake. Delicious.  We've had the famous arancini - a rice ball stuffed with a yummy filling, the granite and canoli. From street market we got beautiful mixed food from a street deli, to add to pasta, carciofi, melazane and polpi-  We ate at home.  Our tiny kitchen , just a whisker smaller than ours at home, doesn't have an oven - but we don't want your sympathy. 

Opera Night -The View from OUR BOX

 

Extra Walking, but there are aspects of fitness that walking does not, necessarily, touch.

 Even though we have been walking many steps each day, I still want to do my class.  It straightens me up and relieves my aches and pains. 

Together in class, we work on our posture, our cardio-vascular fitness, our strength - particularly legs and hips, flexibility and core strength. 

It is the complete package of health-giving movement that we need for healthy ageing. 

 My best step-count day, lately, was 5th May - 17,624 steps.   It is raining here, now that means no more walking for the rest of the day

The Choir - I love it.

 

Recently I came back from a short break from choir.  While I was away, I was quite busy and happy with little grandchildren – truthfully, I didn’t miss the choir.

However, when I came back, even though I was a bit rusty, it was so much fun and the sound of the choir was truly beautiful, that I was thrilled and happy for the rest of the day

So, I realized what singing in the choir meant to me.  It is an outlet for my feelings, it is an artistic expression, too.  Singing together is magic, somehow……. the saying, “ the whole is much greater than the sum of the parts” applies here.

Kim, the maestro

Even though I am often in trouble, Kim is actually kind. (don’t tell him I said so). He makes the session entertaining, so much so that everyone leaves with a smile on their face and spring in their step. 

Not forgetting the joy meeting up with my singing buddies each week, even the altos.  There are many choir members who are away, sadly.  I hope lots of my former choir friends can come to the concert on 20^th May and be swept up in the magic – can come back to choir.  I miss you. 

Saturday 20th May, 3.00pm at the state school

6 sets for better sleep

6 sets per week

Fantastic news.  To sleep better? - Exercise, but not too much.  Here is a really short and helpful YouTube link:- 

https://www.youtube.com/watch?v=PpIg5V0QBWQ 

We can strengthen our five major muscle groups by repeating a set for each group a mere six times per week.  The groups are:-

·      Chest

·      Back

·      Abs/Core

·      Legs

·      Arms

Such a low number of sets requires a certain level of intensity, so start with weights that feel moderately heavy, even at first.

Before you start, make sure you warm up because a warm up is not included. Alternatively, go for a walk before you start.  Do jump in where you are and work at your own place.  You don’t need to be a champion, but be mindful of your own safety and feel free to stop at any time.

The session contains two to three sets for each muscle group and a stretch at the end.

This means that by repeating the “2nd half” session of the recordings two or three times week, you will have met the goal of keeping our strength up, as we age, by doing:-

 

6 sets per week.

Strength Training - One of the Pillars of Good Health

 A certain amount of strength work, every week, does us a power of good:-

• it assists with sleep,
• it staves off frailty, thus helps us as we age, 
• it gives us the ability to pursue an active life.

But the problem is?

There are barriers to starting up a strength-training program:-

• Not knowing what to do
• Not knowing how much to do
• Not wanting to suffer an injury
• Not wanting to spend every day in the gym for hours...

Good news - A great place to start

We can attain many of the benefits of strength training from just six sets per week....Before you get too excited, that means six sets of each major muscle group per week - the five major muscle group areas are:-

• Chest
• Back
• Arms
• Legs
• Abs

This is a simple undertaking.  

One way to meet this target is to exercise three times per week with two sets of each group per session.  By the way, while cardio exercise is often counted in terms of duration, say for example, a twenty minute walk, strength-training is counted in reps (repetitions) and sets.  Even  rests between sets can be prescribed.

Alternatively, you could try one set of each group each day.   

With this suggestion of 6 sets per week seems easy, but no,  it means that strength training must be an"effort".  Lifting a feather 2 sets of 10 reps is not going to make us stronger.  The weights we use should feel moderately heavy, even at first.  We should finish a set in good form, but we should feel as though we would like to stop.  

Safety

If we want to commit to weight training that is an"effort", then we must warm up before every session. This prevents injury.  As well, we can stretch at the end of each session, this may help prevent that Delayed Onset Muscle Soreness, known as DOMS, when we have sore muscle the next day.  No guarantees though.  

For the warm up, a good idea would be to follow up your morning walk with a session of weights. 

But which exercises?

Watch this space.  I am preparing a very simple that you can follow at home.  Let me know if you are interested and I will keep you posted.

Online Classes

There is a library of online classes.  

These are being updated and include some that do not even require a passcode.  

Caution  - Safety First

For the sake of Workplace Health and Safety I am only granting access to those I know, like former or present class members.  Just, email me if you are interested I will add you to the list of subscribers.

Just email, if you are interested.

Walking this week - Good News - Habit of the Week - HOW

Those who exercise regularly have protection against "all cause mortality".  There is more good news, as usual, a small amount of exercise has been shown to be very beneficial.  So I am keen to share this information.  It has been recommended that 8,000 steps per day 3 times per week confers benefit.   

Remember those 10,000 steps per day that were previously recommended - 10,000 steps take a long time and aren't necessarily, based on evidence, I suspect it was a nice round number.  It has been found that 8,000 steps, only 3 times per week, can make a big difference.

So, no excuses.  The weather is more pleasant and three times a week is "do-able"

My phone counts my steps......

By the way, in my classes, the first half, that is the cardio section adds up to a whopping 4,000 steps. (it is the "8 seconds fast" I reckon)

Let's get moving.

I love Stick Mobility

 Hi fellow travellers,

I am forwarding some publicity from Stick Mobility.  I have done the training courses, myself. The ideas are numerous and it is a really great workout.  I would recommend it.  In fact, I love it.

Relief for a sore hip

 I enrolled in a posture workshop, while I was "suffering" sore hip. The workshop was about how to reverse the slumping shuffling, etc of ageing posture.    And Esther Gokhale, advocated stretch sitting as a way to feel traction in the spine while sitting.   Sure enough, it really helped my sore hip to lift up out of my hips.  I even organized the right chair to sit in.  It has a backrest at exactly the right level.    Here is a link to a video. 

stretch sitting video    https://gokhalemethod.com/video/stretchsitting

I have been seeking to walk around - lifting up out of my hips and I found that I can stack my posture better, i.e., keep my shoulders in place and keep my head up, easily.

Sandgate Class.. Well done, everyone

The Sandgate class on Tuesday 28th was a circuit class.  I was just back from injury.  I was taking it easy, trying not to aggravate an injury.   So with everyone's assistance,  I only did about 30 seconds of the set up.  Thanks to all those who helped.

Secondly, the class went so smoothly.  Everyone was attentive and quiet enough to hear the directions and join in the spirit of the class.  👏  Thanks also to Pop and the grandson who carried all the gear, and bits and pieces up those steps.

Same again next Tuesday.

whoops

 This is the previous blog post 27th February.  I realized, in the middle of the night, that I wrote that I am in rehab.

Whoops.  I am not in a facility withdrawing from some substance.  I meant that I was undergoing rehabilitation therapy with the doctor and the physiotherapist.   Here is the offending paragraph:-

"I am in rehab from an injury.  I am in the rest phase, or the "unload" phase.  So I have to curtail activities for another week.  I am following orders and doing the physiotherapy exercises - I do not wish to do harm.  However, I am an advocate of exercise.   I like to discuss the every-increasing number of benefits of exercise for the mind, body and spirit.  So, while I am behaving myself, in the back of my mind, I am concerned with getting my fitness back, so I don't lose those benefits.  Yikes, even, the immune system is enhanced with exercise.  My mood is better on the days I exercise. As I am ageing, I am keen to be strong, keep flexible, keep mobile, and generally, keep up."

Tee Hee

Some good news

 We just watched Australian Story on ABC  IView.  What a fantastic story.  This guy, Saul Griffith,  is a tinkerer and a pretty good communicator. He has been figuring out.solutions to climate change.  

It was great to see a "good news" story for a change.

\Don's comment   "Good on him"

How long will it take me to get fit again

I am in rehab from an injury.  I am in the rest phase, or the "unload" phase.  So I have to curtail activities for another week.  I am following orders and doing the physiotherapy exercises - I do not wish to do harm.  However, I am an advocate of exercise.   I like to discuss the every-increasing number of benefits of exercise for the mind, body and spirit.  So, while I am behaving myself, in the back of my mind, I am concerned with getting my fitness back, so I don't lose those benefits.  Yikes, even, the immune system is enhanced with exercise.  My mood is better on the days I exercise. As I am ageing, I am keen to be strong, keep flexible, keep mobile, and generally, keep up.

So, I was grateful to read an article in the New York Times, "How Long Does It Take To Get Fit Again?" by Knvul Sheikh, 30th January, and updated, 7th February 2023

In the first paragraph it states "use it or lose it".  Where have I heard that?  It continues "While regular exercise can improve heart health and increase strength and mobility, taking weeks or even months off can reverse many of these benefits"

However, even in an intense exercise regime, rest days can be prescribed. In the article  Dr Kevin Stone says "Muscles become used to the stress and the testosterone, the adrenaline and the endorphins .........when you take that away, the body initiates a muscle-loss program" uh oh.

To forestall this, in say, bad weather, Doctor Coyle suggests exercise snacks - a few minutes a day of interval training might be "sufficient to keep blood volume elevated and mitochondria relatively high.  

There is good news, too.  If you have been exercising regularly prior the break in training, "levels of fitness remain above those who are sedentary."  phew!

In this context, the article discusses "Muscle Memory"  I hope it is better than my regular memory, tee hee. 

It might take around 10 to 14 days to recover with moderately hard workouts.

So, to summarize.  It is not the end of the world if I need to take a break.  Yes, I will lose fitness and strength, but once I get the green light, I can resume an exercise schedule.  It will feel difficult, at first, so I will start off gently.   

How about you?  Have you taken a break from exercise, or morning walks?  How did you feel when you resumed?  Let me know. 

Sandgate Class Resumes Tuesday 28th February

Tuesday 28th February Sandgate Town Hall

While I hope that the Tuesday morning coffee/walk meetings went well, I am glad to announce that the Sandgate class is on, live and in person. 

It will be a class with a difference -  A circuit class format which is comprised of different work stations.  These will either be a strength challenge or a cardio challenge.  

Participants work at their own pace, of course. This means you can work harder, really extend yourself, or slow down, even take a seat if you want to catch your breath.  

The second part of the class will be in the usual form, balance, stretches, leg strength, abs with some participants on chairs and some on the floor.  You will need your weights, cords and balls and a drink of water.  You will need a mat if you are on the floor.  

I will need a little assistance to set up five chairs on either side of the room.

A blast from the past

 Here is a pic from Nundah Activity Centre

Faye, Gwen, Maree and Me.

a Birthday Poem

 My friend Chris just bought a Stag, and he celebrates a big birthday.  So here is a poem:-

Jabberwocky -  the first Draft, by Lewis Caroll.

STAGGERWOCKY

`Twas brillig, and that slithy John*
  Did retire and gimble on the waves:
All mimsy on the borogoves,
 And there John’s boat did stay

"Beware the Staggerwocky, my son!
  The jaws that bite, the clutch that catch!
Beware the Top Gear host, and shun
  The frumious Clarksonsnatch!"

Chris took his new Ipad in hand:

  Long time the manxome stag he sought -

So rested he by his bandersaw

  And stood awhile in thought.

And, as in uffish thought he stood,

  The Staggerwock, with eyes of flame,

Came whiffling through a Melbourne wood,

  And burbled as it came!

One, two! One, two! And through and through

  The credit card went snicker-snack!

He BOUGHT the beast, and with his wife

  He came galumphing back.

  

"And, has he slain the Staggerwock?

  ......Och Aye, a brand new toy!

O frabjous day! Callooh! Callay!'

  He chortled in his joy

`Tis brillig, and the Twidle lathes 

  Do gyre and gimble in the shed;

All mimsy is the staggerwock,

  Now home, in Reesville, is its bed.

Chris's brother, John, moored his boat in some backwater in England.

Morning Coffee and a walk at Sandgate Tuesday 21st 10.00am

While I am still recovering, the class will be meeting for coffee across the road at 10.00am Tuesday.  There is an option of setting off for a walk to the cliffs..a 30-min round trip.  Then coffee.  Otherwise the table is booked for 10.00am just chill and wait for the walkeers. 

Not soooo hot this week.  See you in person on 28th.

What I did over the summer break - Cooking

There is an excellent dahl - Ma Ki Dahl.  Very creamy and flavourful.  I saw it on SBS.  I have succeeded in making in quite a few times. Yum and vegetarian, too. 

I am calling it "Salvador Dahl"

Here is the link:-

https://www.sbs.com.au/food/recipes/ma-ki-dal

The people at our place love artichoke - here is an exciting idea from ABC Everyday.

Lobster-Less Rolls - made of artichoke.. yum.

Here is the link:-

https://www.abc.net.au/everyday/hetty-lui-mckinnon-artichoke-lobster-inspired-roll-vegetarian/101875850

What I did over the summer break - Reading

 We both love, love, love "Lessons in Chemistry"  By a brand new author.  So exciting, clever and thoughtful.

Highly recommended.

What I did over the summer break - Recordings

 I tried some new technology for the online classes.  Interesting new content.  "Habit of the week" on YouTube. A new microphone - different settings.  Woohoo.  

Why not join my online classes?.  It's lots of fun.  Let me know if you are interested.

What I did over the summer break - Sauerkraut

 We are very interested in the micro biome here at ours.   So having more time over the summer break I wanted to try to make some fermentations.  Then I found this video clip - "Sauerkraut for beginners".  No excuses.  In the video, it was great to see the various stages..  It gave me the confidence to have a go myself.   

Here is the link:-   https://www.youtube.com/watch?v=elfcTldepX0

Let me know if you have made some fermented vegetables.   I made some spiced beetroot wine once, and it was not okay - I wouldn't recommend it.   I took a sip and I felt it in my eyebrows......tee hee

Exercise class is back in Sandgate

 Fellow travellers,

The Sandgate class is back. Tuesday mornings at 10.00am.  It is so great seeing each other again. The hall is air-conditioned.  We talk about exercise, good health and posture.  We all feel a bit bushed after class, and we wind down together with a coffee across the road.  There is a buzz for the rest of the day. 

Lift your heels - It is the easiest thing - Habit of the Week

When people  returned to class after the summer break they told that they had been faithfully doing that heel-lifting exercise that we discussed last year. 

The lower calf muscle is composed of particular muscle fibres that don't tire easily. So they have discovered that the simple act of raising and lowering our heels, while seated, for hours a day is not  fatiguing.  We can continue doing that for hours with no ill effects.  The cost is low and the benefits are great.  This small action evens out our blood sugar spikes and therefore our insulin.   This exercise helps our metabolism and helps regulates blood sugar.  Muscle activity invites fuel (blood sugar) into the cells while inactive muscles resist insulin.

This is a fantastic YouTube clip from Andrew Huberman where he discusses insulin and glucose. It is  only 8 minutes. 

Take a look for yourself. This is well worth a look:-

https://www.youtube.com/watch?v=CU4FbEplZQI&t=362s

Arm swing - Habit of the week

 It is beneficial to swing your arms whenever you walk.  Correct walking technique requires a dissociation between the ribs and hips.  If you are not moving the upper body in a different direction from the lower body, our walking style is compromised

Here is a short video that it is 

https://www.youtube.com/watch?v=AQGExa6hZR8