Jump Rope June

Yes we move into working on our jump rope skills this month as well as moving into the half way point on the Strong Lifts Program.  Below you will find the third installment (41-60) of the AARP article to help you Live Longer Stronger and Better.

60 Ways to Live Longer, Stronger, Better-

AARP, May 2021

1. Make Weekly Exercise Dates- You can easily talk yourself out of a workout, but it’s more difficult to do when you have a standing commitment to work out with a friend.
2. Eat a daily salad- Just one serving of leafy greens a days was associated with slower cognitive decline.
3. Have a superberry dessert!- Dark-colored berries like blueberries and blackberries contain compounds that fight inflammation and help protect your brain.
4. Develop green tea habit- Especially if your favorite drink is soda. Researchers have found that people who consumed sweetened beverages were more likely to develop Alzheimer’s while some studies suggest green tea might promote cognitive functions.
5. Join a book club- Those who engage their mind most often through intellectual activities such as playing games or reading were 29 percent less likely to develop dementia during a five-year period.
6. Once a week, try something new- Lifelong learning is associated with improved brain health, and staying mentally active is linked to delayed onset cognitive decline.
7. Make your bed each morning- Those who make their bed nearly every day were more likely to report getting a good night’s sleep.
8. Change your bedsheets every Sunday- Allergens can disrupt sleep. To cut down on buildup, wash your sheets weekly.
9. Face your alarm clock toward the wall- Artificial light disrupts sleep.
10. Turn the fan on when the lights go off- A source of white noise, like a fan, can help modulate waking during the night.
11. Enjoy some chamomile tea at bedtime- In a study, those who a chamomile extract twice a day zonked out 16 minutes faster, on average.
12. Brush and floss regularly- Swollen or bleeding gums caused by bad oral health may lead to microorganisms traveling into the bloodstream, which could cause inflammation and heart damage.
13. Try doing 10 minutes of resistance training every morning- Women who did just 20-59 minutes of muscle-strengthening exercises each week were 29 percent less likely to die during the 12 year study.
14. Be an Avocado Sneak- Replacing saturated fats, butter, with monounsaturated fats can help lower LDL (bad) cholesterol.
15. Walk off your cravings- When a craving hits, try lacing up your shoes and heading out for a quick walk and breath of fresh air.Who know?  You might just want to keep going!
16. Put a banana on it- A diet rich in potassium can help offset some of sodium’s harmful effects on blood pressure.
17. Organize one thing each day-You’ll feel one chore is behind you, which is helpful in feeling less pressured in general.
18. Take daily “do not disturb” breaks-Wherever you can do it, close your eyes and do not open them for anyone.  Even five minutes will feel wonderful!
19. Have a go-to ritual that you look forward to when the anxiety is too much. — Do something simple like calling a friend, having a cup of tea, playing a song on the piano.
20. Enjoy a daily “play snack”–Play with a yoyo, Rubik’s cube, skip rope, swing a golf club, doodle, etc.  Take 5-10 minutes during your day as a way to let your brain relax.
21. Bribe Yourself into Eating Vegetables- Find a salad dressing or dip you love; you’ll be more inclined to eat veggies dipped in it.
22. Store fruit at the front of the fridge- The minute you open the fridge, it will prompt you to eat some.
23. Portion out nuts- In a study of 55-80 year olds, those who ate 3 or more servings per week were 39% more likely not to die of any cause over the next 5 years. Do NOT overindulge though, prepackage them into smaller serving sizes rather than eating right out of the can or bag.
24. Decorate healthfully—Hide the less healthy snacks and put fruit and nuts on the table within reach.
25. Snack before you shop—Going to the grocery store on an empty stomach can lead to unhealthy impulse buys.
26. Drink your fiber- Try blending a banana, orange and spinach, add some walnuts for even more fiber and Omega-3 fatty acids.
27. Commute even if you work from home- If now working from home use that old commute time to walk, bike or jog. Getting more steps in each day has been shown to reduce the chance of dying.
28. Set a “stretch time”—Use the timer to prompt you to stand up and get your blood flowing and muscles moving once every hour.
29. Take your phone calls standing or walking—Each time your phone rings, stand up and go for a walk.Work in more steps and mobility all day.
30. Turn off all phone notifications—Americans are already checking their phones an average of 96 times a day. Whittle away at those numbers, check email at specific times, delete social media you don’t really need.
31. Establish no-phone zones, starting with no phones at dinner and in the bedroom—Studies shoe frequent phone use is associated with depressive symptoms and sleep problems.
32. When you wake up, don’t reach for our phone- do something you love instead- journal, stretch, meditate, make coffee or read a book.
33. Go Screen-Free one day a week—It may become your favorite day of the week. Support each other on this one, it’s gonna be a challenge.
34. Do the dishwasher boogie—Pick a chore you hate and turn it into a nightly dance party. Make it more enjoyable together.
35. Make eye contact over dinner—Hold each other’s gaze for 60 seconds. It will help you find the grace, beauty or soul in each other’s eyes.
36. Give Friday night thanks—Share three things you’re grateful for every Friday night over dinner.
37. Keep your list of loved ones close—We are happier if we feel deeply connected to a few relationships we want to prioritize rather than trying to stay in touch with everyone.
38. And make short, regular check-ins to loved ones—A study showed that even a few 10-minute phone calls each week can reduce loneliness by 20 percent.
39. Call a long-lost friend every week—Being the one who initiates contact can be a great gift and another way to cure loneliness.
40. Give little gifts—A handwritten card, flowers, an act of service or a texted photo are examples of how we can bring joy to both ourselves and those who may be lonely or anxious
41. Spend 20 minutes among the trees—That’s exactly how much time you need in nature to reduce your level of stress hormones significantly. Additional time reduces it even more.
42. Ask what you can do to help—Make a habit of asking others if you can be of service.
43. Keep a “no regrets” checklist—Write down all the things you’ve had to put off over the years because of work or raising a family.Then make a timeline for how you’ll revisit these goals.
44. Journal a little each day—Keeping a daily gratitude journal in which you can count your blessings will help you keep perspective when hard times hit.
45. Apply SPF30 sunscreen every day—Even on rainy winter days.Don’t forget areas such as your ears, the tops of your feet and back of your neck.  Once you begin a skin protection routine, it allows your skin to start repairing itself.
46. Use a sunblocking lip balm every day.—Lipstick protects women against skin cancer of the lip, which is why it’s seen far more commonly in men.
47. Be a morning (or evening) person—The risk of skin damage is highest between 10 am and 4 pm. Scheduling your outdoor time at 9 am or 5 pm instead of noon can significantly lessen skin damage over time.
48. Take time to appreciate your partner’s skin—And while doing so look out for changes in his/her moles. People often notice skin cancer because of a spot that doesn’t look quite right.
49. Put your TV in a time-out—Be mindful of exactly what content you consume- and choose a specific show or film to watch.
50. Make online shopping less impulse driven—Delete your credit card information from websites on which you regularly shop. Having to grab your wallet to pay for an impulse purchase adds an extra step that gives you more time to consider if it’s necessary or not.
51. Store leftovers in glass containers instead of plastic—Plastics often contain harmful chemicals like BPA and phthalates that can seep into food and may negatively impact your health.
52. Opt for fragrance-free products—If the ingredients are not disclosed the product likely contains harmful chemicals that re carcinogenic.
53. Bring plants into your home—Plants not only look beautiful but many of them can improve air quality.
54. Choose organic fruits and vegetables when possible—When choosing organic produce you are limiting your exposure to pesticides.
55. Try natural constipation treatments—look for ways to add more fiber to your diet, as well as foods that are natural laxatives: Kiwi, prunes and rhubarb are all good options.
56. Lay of the artificially sweetened gum—For some, items sweetened with sucralose or fructose will cause problems with abdominal pain and cramping, bloating, gas or diarrhea.
57. Do some diaphragmatic breathing- Stress or anxiety can amplify problems in GI tract. Work on taking deep breaths that expand your abdomen.
58. Place a step stool in front of your commode—The idea is to get your knees above your hips so you are in more of a squatting position. This straightens our the lower part of your colon so you can pass stools more easily.
59. Do an hourly posture check—Sit or stand up tall with your feet flat on the floor. Keep the head up, shoulders back and core flexed to maintain better posture.
60. Change how you carry stuff—The goal is to balance the weight evenly to both sides of your body.If using a backpack, use both straps.  If carrying multiple items, switch them around for evenness.

HOME WORKOUTS THIS WEEK- Mtn Climbers/lunges/situps, POKER, pushup/squat/situp triplet, Sprints 100m, Death By Pushup and Run 5K

GYM WODS THIS WEEK- DEADLIFTS, Jump Rope, Jump Rope 2, FIGHT GONE BAD(ISH), Snatch/jump rope, Run/pullup/ring dip triplet

SCHEDULE FOR THE WEEK- MONDAY-FRIDAY 5AM, 6AM, 4:30 PM, 5:30 PM.  SATURDAY 9AM IS A WOD OR OPEN GYM TO WORK ON ANYTHING YOU WOULD LIKE.  IT IS ALSO INVITE A FRIEND TO TRY IT FOR FREE- JUST GIVE ME NOTICE OF THIS PLEASE.

THIS WEEK’S PALEO RECIPE IS

Quick and Easy Marinara