Fit, Lean & Beautiful #50

Fit, Lean & Beautiful #50

By, Afua Serwah Osei-Bonsu

A Baby Workout

  • Waist line twists (30) bend at elbows raise to chest horizontal, access waist and twist
  • Run in place (5 minutes cardio)-simulate running
  • Sun Salutations (30) raise outstretched hands above head-breathe in, lower outstretched arms and breathe out
  • Hamstring Stretches-prop foot on something about a foot and 1/2 high  (trunk or an ottoman or a chair) and stretch back of knee  (count 30)
  • Neck rolls-place ear over shoulder and roll head in circles (while sitting)
    (4 times then reverse and go another 4 times)
  • Ankle circular stretches (while sitting) (5 each leg)

This is a good workout at home when you haven’t made it to the gym or are traveling and in a hotel or need to quickly reduce tension.  It’s quick, light, and has low fatigue, but good stretch quality.  It can also be good for an elderly person, or someone for one reason or another doesn’t make it to the gym and wants a 10-minute routine or a morning routine or a TV routine or a turn on the radio routine.

Fit, Lean & Beautiful #49

Fit, Lean & Beautiful #49

By, Afua Serwah Osei-Bonsu

Here’s to getting fit in the New Year.   The January buzz for fitness and “dryuary” without smoking etc. has already started.  What really sounds great, if you are feeling like hell is to take action.  There’s nothing wrong with making some dietary changes to slim down.  What really seems to work after one friend promoted a diet of “omissions” no rice, no potato, no pasta etc.  What this writer finds works well is to assemble a binder of good, healthy lean recipes with careful research where you may store notes and ideas.  The internet is always your best friend, try websites such as:  perdue.com, halfbakedharvest.com, dinneratthezoo.com, Bon Appetit’s (Healthyish Column-subscribe) and keep searching online for good salads and dishes that float your boat health wise.  Assemble a binder for lots of good ideas and look through cookbooks, make photocopies and place them in the binder.  The binder will promote a lifestyle of health and give you lots of healthy options.

There are many dishes and desserts with lean qualities like Zatar, or cous cous, Fig Newtons, Mamoul (fig cookies), fruit cocktail, canned sliced peaches, tangines (homespun ones), quinoa, lots of seeds and dried fruits, tabbouleh, kebabs, cucumber salads, hummus, Buddha Bowls, strawberry spinach salads, vegetable plates with toasted nuts, Proactive Yogurt, minestrone and ciabatta sandwiches, cranberry juice, popcorn, herbal tea, little garden salads, spinach dip on pita, pretzels, celery and peanut butter, chicken salad, Nicoise Salads, plantain, lemons, yogurt, carrot juice, soup and salad, sandwich and soup, sandwich and salad, Mediterranean, African fish stews can be eaten with crackers.  One wife has her husband eating meat sauces with dippers for a savory lunch minus the starch, to trick the body he ate big, but actually ate small.  You can layer up a hummus platter with squash and lamb, then eat it with pita.  Dinneratthezoo.com promotes eating in big platters for big families.  Lay out several choice veggies etc. in a platter and everyone take a portion.  Diets heavy in turmeric promotes cleansing too, try chicken curry salad in a pita.  Antipasto platters are a nice change of pace.  Chicken teriyaki or Thai chicken salads with papaya and lime are nice choices.  You may want to make up fresh salad dressings to excite you for salad.

Broccoli salad and chicken salads are nice.  Black eyed pea stew with sausage is hearty. Lentils, broccolini and feta.  Sheet pan smoked sausage, apple and root vegetables.  Roasted salmon and citrus salsa verde.  Avocados.  California salads with chicken, avocado and goat cheese.  Crispy Chinese Chicken Salad.  Classic Cobb Salads or Waldorf Salads.  Southwestern Style Chicken Fajita Salad.  Acorn Squash cooked with Mango Chutney.  Try searching high and low for good interesting healthy options.  It’s nice to stay a foodie, be into culinary, make sure you get a quality meal and burn, burn, burn it off later.  The fewer the calories, the less there is to burn.  Don’t give up all your favorites, work out more.

What works really great are the zero calorie lemon-lime seltzer waters, to replace heavy sugars with satisfying refreshing drinks that are high in electrolytes.  The basic idea is to burn off more than you eat and what you don’t burn you keep.  You need cardio, to rev up your energy, metabolism and to burn calories.  Things like cycling tend to keep you at a long steady cardio rate.  If you’re in a cold state then stationary bikes or spinning classes or recumbent bikes.

What also adds to a work out and reduces depression is staying busy and working.  Get a few jobs and volunteer often, figure out a few ways to serve your community.

To enhance your workout, you may want to use protein powder shakes with milk and banana and super green food smoothies with blended fruits.  Balance your quantities with your desired physique. Buy a scale.  For men, very often muscle building powders and shakes are needed in addition to protein powders etc.  It’s a good time to look into gyms and see what local exercise and yoga classes are offered.  Some places offer Butts and Guts classes etc.  One gorgeous male model promoted twisting at the waist to restore the waistline-just light twisting right to left works.

What I heard is not to look for magic pills, they can put 100 lbs. on you in five minutes. Iron and Zinc are good for red and white blood cells.  Oh and back to basics- clear the colon.  It’s a great time for a closed system colonic to start shrinking faster. Other things to think about are a variety of cleansing techniques:  detox footbaths, fasting, microdermabrasion’s, saunas and ready clean drinks are all good for renewal and cleansing etc.

After you have your diet together, your regime together, have cleansed and blank slated (removed hair or tattoos, scars and stretch marks)then it’s a good time to make an appointment with a plastic surgeon for a consultation to work on making some improvements to your health and beauty.  Annual liposuctions can benefit the heart and whole bodies overall health.

It’s a new year, time for a new you!!!

Make some goals and get cracking!  May your purse also clackity clack to set everything into motion.

Fit, Lean & Beautiful #44

Fit, Lean & Beautiful #44

By, Afua Serwah Osei-Bonsu

Children trying to care for an ailing parent after a roof spill may encounter a unique set of ideas for wound care, psychological care and preoccupation, after care and assistance to ease stress of the injury around the house.  The first thing to do is rebuild them as best you can and talk to their nurses and doctors and let them know someone loves them and offer suggestions about their care.  Doctors can rebuild white blood cells with Zinc, red blood cells with Iron, they can rebuild joints with glucosamine rich “Joint Juice,” rebuild joints with steroids, rebuild new skin using Vaseline or Triple Ointment to the wound areas.  One thing you can request from your doctor or nurse is “Ensure” nutritional dietary supplement drink which will quickly give them a lot more strength.  It may be good to bring them a few food stuffs from the outside while in the hospital if they are rejecting hospital foods.  A parent who fears dying may like strawberries and bananas, soft granola bars or even lemon cookies.  A good thing to bring is saltines for nausea.

A good thing to do to perk up their spirit while in the hospital is to groom and bath them.  Bring them back to life.  Help them to feel fresh, attractive and loved.  Ask the nurse for a razor and shaving cream, comb their hair.  Some nurses may fear elderly parents are suicidal and don’t like to distribute razors.

What’s good coming home from the hospital is to think of intellectual occupation or diversion.  Researching a book list can be good or purchasing books for a loved one is great.  Also perhaps getting them set up in an online class while convalescing can be good and encouraging PT as soon as possible.  PT will help them not to lose any range of motion or compensate for pain but to invigorate the body and give it a good, “I’m alive!”  When you compensate for  pain, you may ruin your walk, for example, and need to relearn your walking.

One key thing to do when a family member is returning home from the hospital is to get lots of push carts to relieve burden of getting shopping into the house.  Basic Walmart shopping carts can go from car to cupboards and relieve the burden of carrying lots of shopping bags.

You can talk to your family about after- after care when they have healed wounds and may desire to see a plastic surgeon to remove scars if possible.  It’s worthwhile to make an appointment with your local plastic surgeon for a consultation for about $250 to see how they may help with your care and overall appearance after an injury.

Things to focus on are healing, strength, ease, stamina, then beauty.  Aspirins or heat or cold packs can be good for pain after coming home and may help with inflammation.  An herbal headache and soothing tea may be in the mint family or soft drinks like Vernos may be comforting and help with nausea.

You may like having white sheets so you can make at home, a hospital bed, and sterilize it with bleach.  Be prepared for surgical aftercare with lots of gauzes and bandages and ace etc. that may be needed if wounds are draining or bleeding.  Sometimes you’re leaving the hospital and don’t get enough direction about what may happen with your surgical site once you arrive home-so be prepared.

If you took a spill carefully watch your urine for internal bleeding.  Another good thing to think about is getting compression stockings once you have been bedridden for circulation problems.

A loved ones care may surpass their family’s abilities and they may need long term care or visiting angels.  Consult your local telephone book or internet to see what’s available in your region.

Good gifts for a loved one are light reading, grooming, good advice about their care, suggestions to nurses, Brita not to carry heavy water bottles, dollies and help with heavy lifting and cleaning.

You can give them little tips like taking iron with orange juice for better assimilation.  They may also like some Himalaya Ayurvedic Lotions or Chandrika Ayurvedic Soaps to bless their body and love themselves deeply.

Sometimes after sutures heal, you need braces to realign backs and knees etc.  Just know, a shower can make a patient who wants to die, want to live.  Oranges are also a really healing food to give a patient or family member.

Sometimes an accident can promote to a family member greater compassion.  Their personality may even improve with an accident.  I read something interesting in Amy Tan’s, “Joy Luck Club” in reference to children “rising to expectations.”  Rising to expectations may be true of many conditions and life in general.

Your children may be weepy and pessimistic with fear for the worst.   Help the patient to get into their care and aftercare, to intellectualize and even become a go-getter with a list of phone numbers to doctors to get them going.

Pray for them.  Ask people to pray for them and guide a positive wave of love towards them through the universe.

 

Fit, Lean & Beautiful #43

Fit, Lean & Beautiful #43

By, Afua Serwah Osei-Bonsu

When in pursuit of a deep and true fitness, one needs to ascertain what parts of their body are weak or strong.  Via a Physical Therapy Center, a “PT” may have you push against their hand to gauge your force or strength.  In the end, they may tell you about parts of your body that due to your work or regime are built up and other parts that may be weak and need additional support.  PT is completely targeted healing and curative exercising that often improves one’s range of motion.

When one has sat down to work on their fitness, a good first step is to gauge and develop the body’s strength of all its parts-to be deeply fit.   Another needed step is often too alkaline the body with things like cranberry juice and lemon.  Then finally, all the eliminations via a diuretic that removes excess water, a colonic to clean the colon and liposuction to clear unwanted fatty materials in conjunction with Sculptra.

When trying to heal back problems that range from sciatica, arthritis, worn-out disk, and muscle strain-one doctor prescribed strengthening the whole back and PT.  The PT Therapist may also add to strengthen the upper legs to support the back.  Exercises include things like Yoga’s cobra, bridge and plank, simple sit and stands, kicking forward, side and back, back leg lifts while laying down, monster walks with a rubber band around ankles, hanging one leg off the table to stretch the lower back region, balancing on one leg and balancing with one foot in front of the other.  After even four days of exercise, you may feel your whole body tighten and waistline definition.  Yoga’s “plank” is so intense, it’s supposed to thin the face and stomach.   Targeted exercise in PT, 3 days a week for one month at one hour and 15 minutes sessions, should show some results.

It’s possible to make vast improvements to one’s fitness, physique and beauty.  First steps include things like blank-slating so that when you lipo you won’t deform your body.  Remove hair, scars, stretch marks and if you like-unwanted tattoos.    There are surface tasks to achieve in conjunction with microdermabrasion/peels and elimination tasks.  The first thing a plastic surgeon may ask you to do is all your surface work, before doing anything surgical.

Fit, Lean & Beautiful #42

Fit, Lean & Beautiful #42

By, Afua Serwah Osei-Bonsu

A photo of a 30 year practicing yogi filled me with joy.  For many starting out it may be nice to study this book list, for others to study and enhance their practice.  Yoga is a very positive and spiritual experience that the whole world should enjoy!  Yoga is something good to make a habit of and find yourself 30-40 years later still lean, supple and limber.

 

Yoga Book List

Yoga for Beginners, Emily Oddo

Workout Labs Cards 1 & 2, Yoga Cards

Teaching Yoga Essential Foundations By, Mark Stephens

I Am Yoga, Susan Verde

Yoga Beyond the Poses, Adrienne Bible

Living the Sutras a Guide to Yoga, Wisdom Beyond the Mat   Kelly Di’Nardo

Ashtanga Yoga The Practice Manual   David Swenson

The Yoga Sutras of Patanjali   Sri Swami Satchidananda

Learn to Meditate:  The Yoga’s, Chakras, Concentration Visualization, Liberation, Sujantra Mckeever

The Mindfulness Journal, Barrie Davenport

The Ultimate Guide to the Face Yoga Method, Fumiko Takatsu

The Art & Business of Teaching Yoga, Amy Ippoliti

Trauma Sensitive Yoga in Therapy, David Emerson

Overcoming Trauma Through Yoga, David Emerson

Hot Yoga Masterclass, Gabrielle Raiz

The Complete Guide to Yin Yoga’s, Bernie Clank

A Systematic Course in ancient Tantric Techniques of Yoga and Kriya, Swami Satyananda Saraswati

The Heart of Yoga Developing a Personal Practice, T.K.V. Desikatar

Yoga Nidra, Karmini Dasai

Good Morning Yoga, Mariam Gates

Yoga Sequencing Designing Transformative Yoga Classes, Mark Stephens

Hatha Yoga Pradipika, Swami Muktibodhananda

The Language of Yoga Complete A to Z Guide to Asana Names in Sanskrit Terms and Chants, Nicolai Bachman

Yoga for Osteoporosis, Loren Fisher

Tibetan Yoga, Ian A. Baker

Restorative Yoga, Sue Flamm

Yoga Fitness for Men, Dean Pohlman

Chair Yoga, Kristin McGee

Yoga of the Subtle Body, Tias Little

B.K.S Iyengar Yoga, The Path to Holistic Health, B.K.S. Iyengar

The Healing Yoga Deck, 60 Poses & Meditations to Alleviate Pain & Support Well Being, Olivia H. Miller

The Yoga Handbook an Inspirational Reference for Teaching and Home Practice, Stephanie Keach

The Inner Tradition of Yoga A Guide to Yoga Philosophy for the Contemporary Practitioner, Michael Stone

Embodied Posture Your Unique Body and Yoga, Stacy Dockins

Yoga for Classrooms, Lisa Flynn

65 Yoga Classes, Tim Howell

Yoga Mindfulness Practices for Children, Jennifer Cohen Harper

Functional Anatomy of Yoga, David Keil

The Yoga Plate, Tamal Dodge

Yoga Resource Practice Manual, Darren Rhodes

Yoga as Medicine, Timothy McCall

Yoga Pretzels, Tara Guber

Restorative Yoga for Life, Gail Boorstein Grossman

Namaslay, Candace Moore

The Wealthy Gardener Life Lessons on Prosperity, John Sarforic

Reiki for Beginners, Jessica Fly

Little Book of Yoga Themes, Anjaney C. Handra

The Yoga of Eating and Transcending Diets and Dogma to Nourish the Natural, Charles Eisenstein

Living Your Yoga:  Find the Spiritual in Everyday life, Judith Hanson Lasater

The Fighters Kitchen 100 Muscle Building, Fat Burning Recipes W/Meal Plans

Yoga Bunny

Body Builders Kitchen, Erin Stern

100 Weight loss Bowls, Heather Whinney

Yoga for Healthy Aging, Baxter Bell

Light on Yoga, B.K.S. Iyengar

Power Yoga for Athlete’s, Sean Vigue

The Path of the Yoga Sutras, Nicolai Bachman

Your Spine, Your Yoga, Bernie Clark

Birth Wisdom, Yoga Remedies and Journal, Julia Piazza

The Yoga Calm for Children, Lynea Gillen

Yoga Mind, Rev Mind from Inside Out, Suzan Colon

Yoga the Spirit and Practice of Moving into Stillness, Erich Schiffmann

The Essence of Lightness Roadmap to Peak Performance & Self Mastery Also Historical Fiction Kung Fu, Tom Fazio

Perfectly Imperfect:  The Art and Soul of Yoga Practice, Baron Baptiste

Ten Minute Yoga for Stress Relief, Lisa Shea

Yoga for Scoliosis, Elise Browning Miller

Preliminary Course for Beginners Yoga in Action, Geeta S. Iyengar

Yoga Notes How to Sketch Yoga Postures, Eva-Lotta Lamm

Marvels Marvelous Yoga, Yoga for People, Inspired by a Raccoon, Andrea Rumery

Self Massage & Joint Mobilization of Traditional Thai Yoga, Reusi  Dat Ton part I Handbook, David Wells

A Beginners Guide to Taking Your Yoga Beyond the Mat, Alanna Kaivalya

Yoga for Wellness, Gary Kraftsaw

Yoga Frog, Nora Shalaway

Hatha Yoga Pradipike, A.G. Mohan

Ashtanga Yoga, Gregor Maeble

Kids Yoga Challenge Pose Cards, Sara J. Weiss

The Tibetan Yoga of Dream & Sleep, Tenzin Wangyal Rinpoche

How to Read Signs, the Origin of Angels Signs and Symbols, Kaya & Christiane Muller

Insight Yoga, Sarah Powers

Yoga Bio Mechanics, Stretching Redefined, Jules Mitchell

Relax into Yoga for Seniors, Kimberly Carson

Yoga Adjustments Philosophy Principles & Techniques, Mark Stephens

Ashtanga Yoga Practice Cards, Keno MacGregor

Upgrade Your Breath, Logan Christopher

Yoga Games For Children, Danielle Berma

Yoga and the Path of the Urban Mystic, Darren Main

2,100 Asanas, Daniel Lacerda

Light on Yoga, B.K.S. Iyengar

Yoga Anatomy, Leslie Kaminoff

Yoga 40 Exercises for Beginners, Sophie Godard

Yoga for Everyone 50 Poses for Every Type of Body, Dianne Bondy

How Yoga Works, Michael Roach

The Practice of the Yoga Sutra Tigunait, Pandit Rajmani

Yoga, 4 Manuscripts in 1, Elliot Wood

The Key Muscles of Yoga, Ray Long

The Poses of Yoga, Ray Long

On Yoga Architecture of Peace, H.H. Swami Chidanand Saraswatju

Goodnight Yoga:  A Pose by Pose Bedtime Story, Mariam Gates & Sarah Jane Hinder

The Teacher Appears 108 Prompts to Power Your Yoga Practice, Brian Leaf

The Seven Spiritual Laws of Yoga, Deepak Chopra

The Secret of the Yoga Sutra, Samadhi Padu

The Yoga Mind, Rina Jakubowicz

Yoga for Beginners, Cory Martin

Yoga Body & Mind Handbook

Yoga Dice, 7 Wooden Dice, 1000 Possible Combinations

Teaching Yoga Beyond the Poses, Sage Rountree

The Yoga Anatomy Coloring Book

Science of Yoga, Ann Swanson

The Yoga Bible, Christina Brown

Yoga:  The Top 100 Best Yoga Poses, Susan Hollister

 

 

Fit, Lean & Beautiful #41

Fit, Lean & Beautiful #41

By, Afua Serwah Osei-Bonsu

Being “outdoorsy” may lead you down many roads including training to be a “Michigan Certified Shoreline Professional” (MCNSP) or a Lifeguard with CPR training from the Red Cross.  If you are on the water or near water there are many things you can do to protect the shoreline, the people near it and get licenses to enter it by boat or buy a ticket and enter it by cruise ship.

You may look into state parks, local nature reserves or venues like “Southwest Michigan Land Conservancy” or “The Leslie Nature Center.”  You can look into The Nature Conservancy, The Ecology Center, Inland Seas Education Association or Master Rain Gardeners.

 You can consult magazines like “Midwest Living.”  Another exciting thing to do is join “Michigan Photo Adventures” Meet Up, which travels to destinations in groups, to take planned photos of lighthouses and spectacular nature.

You may try “vacation learning” and run off to an art residency in Mexico or to a writing residency in Italy.  Research art residencies online or on the Creative Capital website https://creative-capital.org/  or

www.arquetopia.org/  in Mexico or www.widewalls.ch or www.artistcommunities.org/residencies or www.thebalancecareers.com or www.callforentries.com .   Research writing residencies on the “Poets and Writers” website www.pw.org.

Life can be full of “small adventures.”  Good cookbooks can lead to good picnics; a baton twirling can lead to a parade.

 

Fit, Lean & Beautiful #40

Fit, Lean & Beautiful #40

By, Afua Serwah Osei-Bonsu

One day one may wake up and choose to be “outdoorsy.”  The journey starts when you start to plan your outdoors life.  You may need a car with racks on top for example, to be able to transport kayaks.  You may look at RV websites for a Winnebago.  You may stop at the Secretary of State for a State Park membership and map.  There are local beach websites one may also research.  Then of course beach activities like bringing a volley ball or beach ball, Frisbee or aquatic shoes to the beach.  Some beaches promote artistic endeavors, where you fill your van with a table and an easel and paints then set up at the beach to paint the vista or boats or people.  You may venture off to lodges or remote locales that you arrive by boat and walk the nature trails etc.

It’s worthwhile to scout local, state, regional and national parks and locales and collect and study maps.  There are dunes and caves to be explored across the country.  Look in the book “Caves and Caving:  A Handbook and Guide to American Caves-from simply enjoying them to professional spelunking,” by Don Jacobson & Lee Stral.

The common things one needs to lead an adventurous and outdoorsy life are things like: tents, back packs, coolers, maps, kitted out van, cooking utensils, binoculars, kayaks, canoes, boats,  rig up for bikes on back of car,  simple outdoors clothing, art supplies, sporting or gaming apparatus, fishing poles, water sports equipment, books, and journals. It’s good to buy a car with possible trunk bike rack and roof boat rack.

You can look at magazines like Midwest Living to find out about remote lodges in Michigan.  You can look at the cabins and lodges for rent or sale on Craigslist.  You can purchase within a natural setting or on a lake or you can vacation in natural areas around the world.

You can picnic frequently or stay in tune with fruit harvests or flower bloomings. Travel to treks, mountain ranges, waters or forests.  You can engage in intensely beautiful studies and place on your calendar, perhaps weekly gardens. Convene around the fire.  Buy a kite.  Take a pilgrimage.  Pack up a back pack and go exploring around an area with picnic and snacks.  You can grill a variety of things even pineapples to serve with yogurt.  Travel down a coast and rent a cottage with good sunsets. Travel to a cider mill in season and go apple picking. You can use natural beauty products from www.iherb.com like Himalaya Lotion or rose water spray.

You can plant a garden and your own ecosystem.  You can bring the outdoors indoors and grow an indoor vegetable garden with pots and plastic trays or egg cartons.  You can buy windsocks or wind chimes, or sew a teepee, or put up a Bedouin tent in the backyard.  You can light a fire and sing songs.  You can go for long walks or runs.

You can tie and dye in the backyard or dye fabrics.

Fit, Lean & Beautiful #39

Fit, Lean & Beautiful #39

By Afua Serwah Osei-Bonsu

If you find that your suits are not fitting well enough, you may need to define your muscles.

As do many bodybuilders, a man or a woman, but especially a man, men need muscle or bodybuilding powders to build and define their physique.  Suits may drape strangely on a man who has yet to define his muscles then pump up with weight training.  Muscular development may be a basic part of being a man.

One police officer said it is important for his position to be able to “run 2 miles fast.”  2 miles fast is a benchmark of good health and endurance.

Another important point to know with summer coming is that outdoor swimming pools absorb rays from the sun.  Tanning and slimming are therefore hallmarks of swimming pools.

It’s a nice time to get a “hard body” plan design.  Some people work out with the same personal trainer for even 30 years.  A good job is often one that you can turn into a later business and that affords good health and beauty.  What generally is good to include are liposuction, exercise weights, yoga, stretching, pool time and possibly a dog to get in enough walking.

The eyes really benefit from attention in the way of drops or eye gels.  It’s a noticeable experience to have creams and drops just for the eyes.  Try Oil of Olay Eye Gels. Other good products by Oil of Olay are “Regenerist Cream” and “Grapefruit Extract Facial Towelettes.”   You can also work on your eyebrows to better frame your eyes.

Spring is a good time to gear up with fresh and sweet designs for the warm weather.  You can purchase online madras, plaid or batik fabrics to make cool tunics for the spring and summer months with matching pull up pants.

Spring cleaning can be deeply rewarding.  Try to deep clean and clean carpets; replace mattresses, can openers, car, water filters and toothbrushes often.  Every spring cleaning try to at least replace your mattress-it will freshen your house tremendously.  It’s good to deep clean doorways and even spray clean your shoes with Windex or other cleaners so dirt is not tracked into your home.  Usually, salts and things linger in carpets and in doorways coming out of winter.   A good caddy improves cleaning as well.  You can carry around a bucket of cleaning supplies.  Be sure to dust with something like a swifter duster and clean thoroughly all the window sills where spider eggs are for later hatching.  In the spring, things do start hatching.  If you live in a brick house expect some ants.  Try to number your tasks.  Perhaps clean twenty things in a room.  Move out beds and furniture and vacuum below.  Clean out the vacuum too.  It’s good to replace all bulbs for good Feng Shui. Try to improve the light in your house.  Open the windows while you clean and let fresh air into the house.  Clean off cupboards, thoroughly dust artworks.  Get all your framing done and work on your art collection.  Get all your dry cleaning in and meditate on a clean home and spirit.  Try to professionally clean your house.  Know how to emergency clean it too.  Research cleaning, cleaning tools and agents.  Clean drapery and blinds as well.

Try to spiritualize your home and plan some “intellectual good times.”  You can spiritualize with music, core value books or spiritual readings such as “Don’t Look Before You Leap,” By Bhagwan Shree Rajneesh (OSHO).  Other books by OSHO:   “112 Meditations to Discover the Mystery Within,” “Madras for Awakening Chakras,” “The Book of Secrets,” “Love Freedom and Aloneness,” “Courage,” “Finding Your Inner Power and Your Potential.”

Intellectual good times may be dates to the library by yourself to research your career.  Check out books in your field or career choice or try to learn a new skill or do research.  If you are so inclined you may write a research paper.  What can be a quick thrill is to research books in a keyword search on the computer while there and order them online after.

Fit, Lean & Beautiful #38

Fit, Lean & Beautiful #38
By Afua Serwah Osei-Bonsu

One of the best books you can buy on fitness is called “Stretching” by Bob Anderson and illustrated by Jean Anderson. You can order Stretch and Strength Charts for your home gym or exercise area from:
Stretching Inc.
Box 767
Palmer Lake, Colo. 80133
1(800)333-1307
http://shelterpub.com
shelter@shelterpub.com

Bob Anderson offers stretching charts for the following: Aerobic Exercise, Badminton, Baseball, Basketball, Boardsailing, Bowling, Computer and Desk, Curling, Cycling, Equestrian, Everyday (general), Figure Skating, Football, Golf, Groin/Hip, Gymnastics, Ice Hockey, In-Line Skating, Kids, Legs, Lower Back, Martial Arts, Motorcross, Neck/Shoulder/Arms, Over 50, Partners, Pregnancy, Racquetball/Handball/Squash, Rodeo, Rowing, Running, Skiing (Downhill), Soccer, Softball, Surfing, Swimming, Tennis, Triathlon, Volleyball, Walking, Weight Training, Wrestling, X-Country Skiing.
He also offers pocket sized cards for running, cycling, every day or travelers.

It’s beneficial to intellectualize your fitness regime and become knowledgeable about health simultaneously.  Good fitness may start in the brain!  See below Fitness Book List:

Fitness Book List

Stretching, By Bob Anderson
Stretching at Your Computer Desk, By Bob Anderson
Getting in Shape Workout Programs for Men & Women, By Bob Anderson
Alexander Technique, By Wilfred Barlow
Awareness Through Movement, By Moshe Feldenkrais
Bike Tripping, By Tom Cuthbertson
Breathing, What You Need to Know, By Ruth and Edward Brecher
The Complete Book of Running, By James Fixx
Essential Exercises for the Childbearing Year, By Elizabeth Noble
Foot and Ankle Pain, By Rene Cailliet
Guidelines To Successful Jogging, By Rory Donaldson
Healthful Eating Without Confusion, By Paul Bragg
Helping Yourself With Foot Reflexology, By Mildred Carter
Hypokinetic Disease, Disease Produced By Lack of Exercise, By Hans Kraus
The Knee in Sports, By Karl K. Klein
Knee Pain and Disability, By Rene Cailliet
The Knees: Growth-Development and Activity Influences, By Karl K. Klein
Low Back Pain Syndrome, By, Rene Cailliet
The Massage Book, By George Downing
Mucusless Diet Healing System, By Prof. Arnold Ehret
New Aerobics, By Kenneth Cooper
Oh My Aching Back, By Leon Root and Thomas Kiernan
Prevention and Treatment of Running Injuries, By John Pagliano
Richards Bicycle Book, By Richard Ballantine
Run, Run, Run, By Fred Wilt
Runner’s Medical Guide, By Richard Magni
Running Free, By Joan Ullyot
The Shocking Truth About Water, By Paul Bragg
Super Brain Breathing, By Paul C. Bragg
Touch For Health, By John F. Thie
Treatment of Injuries to Athletes, Don H. O’Donoghue
Track Technique, By Fred Wilt
Van Aaken Method, By Ernst Van Aaken
The Mindful Practice of Falun Gong, Meditation, Health and Wellness Beyond, By Dr. Margaret Trey
Falun Gong, Li Hongzhi
Light on Pranayama, the Yogic Art of Breathing, By B.K.S. Iyengar
Iyengar, His Life and Work, By Iyengar
Yoga 28 Day Exercise Plan, By Richard Hittleman’s
Yoga for Women, Nancy Phelan and Nancy Volin

The majority of the book list is extracted from the bibliography in “Stretching” By Bob Anderson pg. 189

Fit, Lean & Beautiful #37

Fit, Lean & Beautiful #37
By Afua Serwah Osei-Bonsu

An OB/GYN said that 50% of women have uterine fibroid tumors. Some have reported grape sized others have reported grapefruit sized. Wikipedia may be somewhere to curate a binder on technical women’s health. Try searching a variety of topics and printing pages for a binder.

It’s good to throw out old make up just like it’s good to practice culinary’s FIFO-first in, first out or just check your pantries sell by dates and rid of all your unsafe products and make up.

Drops in the eyes, such as Thera Tears and Refresh are a beauty secret that gives your eyes a twinkle and health. Drops also help lubricate and wake up tired eyes. Beware of eyes that get irritated by perfumes and can get bacterial infections. Heavy perfumes can be dangerous to the eyes.

You might want to try getting a large plastic bin and throwing all your mending into it. Some time you will mend and have all these old new clothes. You can darn favorite socks that get a hole. It’s nice to keep a sewing project going all the time. Try your local public library for good sewing and craft books. Try making a mouse puppet or a mola or a quilt. You can check books out then order them later at home on Amazon.com to build your craft library and start up projects. You can also turn closets or walk in closet or extra rooms into sewing nooks which can always be a good time. Add a little boom box or an IPOD and some little hard candies, have bins for fabrics and a tackle box for threads and scissors and bin for patterns. Fit projects into little bags to keep track.

Goodreads.com is a good place to search for books and classics ideas. It’s nice to start reading goals and record in a book log all the books you read. Some read even 388 books a year. 1 book through the week, one on the weekend and check out four at the library on a subject of choice.

Scarves are a nice way to quickly spruce up your look. Even wrapping your head in a scarf like a babushka is romantic and beautifying. Scarves around the neck add haughtiness. Earrings are another quick spruce. Always be on the look- out when traveling or online or in catalogs for nice earrings.

Doctors often when you’re in their office and say you have pain will ask you to pinpoint the pain to see if for example you have pain in your muscle or pain from your bone. It makes a huge difference for your back if you have maybe a worn out disk, or need a muscle relaxer for strain, or a steroid to build your spine up.

It’s also good to sometimes change to a doctor who specializes in some of your key issues. If you find you are having prolonged issues maybe you can talk to more doctors or see a different doctor for new advice. Some primary care specialize in orthopedic areas others in OB/GYN others in other things.