Sunday, June 27, 2021

Patriotic Exercise Playlist - Workout Songs with an American Flair

American Flag - photo by Motorjan11 at https://pixabay.com/photos/flag-american-flag-1666778/

Many of my relatives and friends have served in various branches of the military, and I appreciate all of their sacrifices. When Memorial Day, Independence Day, and Veterans Day are approaching, I like to work out to songs with an American theme.

Here is an exercise playlist featuring songs about America and locations around the country. This one lends itself well to an interval workout while alternating faster and slower speeds. I included several songs at the end for floor work and relaxation. Feel free to pick and choose the ones you like or add others:

  1. R.O.C.K. in the USA
  2. America
  3. Chattanooga Choo Choo
  4. Living in America
  5. Rocky Mountain High
  6. Sweet Georgia Brown
  7. Kansas City
  8. Philadelphia Freedom
  9. California Sun
  10. Mississippi Girl
  11. Walking in Memphis
  12. Take Me Home, Country Roads
  13. Carolina in the Morning
  14. God Bless the U.S.A.

I hope you enjoy this playlist and get a great workout!

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Sunday, May 16, 2021

Standing Yoga Exercises to Strengthen the Core and Improve Balance

Standing Yoga Series to Strengthen the Core and Improve Balance Photo from https://pixabay.com/photos/yoga-yoga-pose-asana-sunset-woman-5281457/

This set of exercises incorporates yoga positions to strengthen the center, or core of the body and improve balance. As with any change in one's exercise routine, consult with your healthcare provider first to determine which positions and exercises are safe and preferred for your unique needs.

As you hold each position, avoid holding your breath and only stretch to the point of being comfortably challenged. Breath deeply about 4-6 times before moving to the next position. After completing the sequence, repeat the entire sequence on the other side, modifying any position as needed.

If using a yoga mat, you might wish to step off the mat for positions 8, 9, and 10 as balancing on a hard surface may be easier. Many people find that removing one's shoes to practice yoga is preferred, but check with your healthcare provider if you have any issues or potential issues with your feet. If you experience difficulty balancing, you may wish to practice this series next to a wall or chair to assist with balancing.

You may wish to warm the muscles with light and simple cardio moves for about five minutes before moving into holding positions.

Standing Yoga Series to Strengthen the Core and Improve Balance

  1. Mountain
  2. Powerful Chair
  3. Warrior 1
  4. Warrior 2
  5. Reverse Warrior
  6. Extended Side Angle
  7. Extended Triangle
  8. Warrior 3
  9. Tree
  10. Half Moon
  11. Forward Fold
  12. Mountain

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Saturday, April 3, 2021

Great Exercise Playlist - Songs with a Color Theme

Exercise Playlist Songs with a Color Theme © Katrena Photo by https://pixabay.com/photos/girl-face-colorful-colors-artistic-2696947/

Exercise playlists can provide a solid rhythm while working out while offering variety, interest, and perhaps a rise in endorphins. This exercise playlist includes songs with a color theme. Earlier songs have a stronger beat while later songs would be great for cool down and relaxation. I've included a mix of genres and eras. Enjoy!

  • Black or White
  • Pink Panther Theme
  • Devil with a Blue Dress On
  • Little Red Corvette
  • Purple People Eater
  • Blue Suede Shoes
  • Green River
  • SilverTown
  • Yellow Submarine
  • Whiter Shade of Pale
  • Why I Sing the Blues
  • Blue Moon
  • Brown Eyed Girl
  • Black (Lee Hyori)
  • Colors of the Wind
  • Somewhere Over the Rainbow
  • Purple Rain

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Wednesday, November 18, 2020

Driveway Circuit Training Workout

Driveway Circuit Training Workout Photo Source

Looking for an outdoor workout you can do in your own yard or looking for a little variety at the track or along a section of a walking trail? 

Try this circuit training that incorporates a surface in a rectangular shape, such as with a driveway.

Add a warm-up and cool down of your choice!

Driveway Circuit Training Workout by Katrena

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If you enjoy this workout, you might also like to try...

Deck of Cards Circuit Training Workouts

Deck of Cards Circuit Training Workouts Photo Source

 Looking for variety in circuit training workouts? Grab a deck of cards and try some of these!

Add a warm-up and cool down of your choice.

Deck of Cards Cardio Workout

Deck of Cards Total Body Workout

Deck of Cards Arm Toning Workout

Deck of Cards Arm Workout

Deck of Cards Leg Toning Workout

Deck of Cards Leg Workout

Deck of Cards Dance Cardio Workout


Deck of Cards Abdominal Workout

Deck of Cards Ab Workout

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Tuesday, June 30, 2020

Why Wearing a Mask to Help Slow the COVID-19 Pandemic is a Good Idea

Wearing a Mask During COVID-19 Pandemic
Photo by: gryffyn m at https://commons.wikimedia.org/wiki/File:Guyinmask.jpg
Many people are debating the merits of wearing a mask or face covering at a time when COVID-19 numbers are rising in many areas of the United States and beyond. Countries with much better numbers than those in the United States tended to test everyone early, quarantine appropriately, and had everyone to wear masks.

For simplicity I'm using the term mask in this article, but face coverings can include other things such as a face shield. If not wearing masks is associated with higher infection and death rates, let's look at the risks of not wearing one.


If you are trying to get COVID-19 to speed herd immunity or because you think medications will run out or because you think you won't get seriously ill or because you think this whole thing is a hoax, please take a few minutes to read the following carefully and consider the consequences:
·        Herd immunity may be impossible. Some people seem to have gotten COVID-19 more than once already. If immunity after infection only lasts 2 or 3 months, herd immunity will be difficult, if not impossible, to achieve.
·        If case numbers remain high, businesses are likely to close or remain closed. Wearing a mask may help protect our economy.
·        If case numbers remain high, schools are more likely to utilize remote learning, creating a larger gap in those who have fewer resources. Wearing a mask may help our educational system and protect our children's and their family's health.
·        Some areas with high numbers of COVID-19 cases are having significantly higher numbers of lethal heart attacks and strokes due to a variety of reasons.
·        Some who tested positive continue to test positive for many weeks. Although they probably are not infectious after a certain amount of time, these people may be refused entry to a job site or campus until we know more.
·        Currently, there is no clear consensus on effective treatment. Do you want to risk having a serious, potentially lethal illness when there are so many unanswered questions related to treatment?
·        At this time, the majority of people hospitalized or in other facilities with COVID-19 infections are fighting the infection while separated from family and significant others because we don't completely understand how the virus is spread or which treatments work best for the infection or have adequate personal protective equipment. Having a family member or significant other at the bedside can sometimes mean the difference between life or death.
·        Asymptomatic people can spread the virus that causes COVID-19. People who refuse to wear masks in public, enclosed spaces are placing high risk people in grave danger because those at high risk cannot control the actions of others sharing that space. Masks worn in the community are more about protecting those around you from being exposed and decreasing the viral load, which can make a difference in the severity of the infection.
·        Some infection survivors are experiencing significant long-term effects that require many months of therapy with no guarantee that they will ever achieve their previous health status. Just because someone survived doesn't mean they aren't experiencing significant morbidity. As we learn more about the virus and how it works, we may find better ways to prevent some of these long-term effects.
·        There is a shortage of appropriate personal protective equipment (PPE) in many places at this time. Many healthcare workers and other employees are having to re-use protective equipment intended for single use. Some are having to wear inferior protective equipment when caring for patients and serving people in the community because adequate supplies are simply not available. Think about the risk to employees, healthcare workers, and other patients in the facility.
·        If you think this infection is simply a hoax, you probably won't think that if and when the infection affects someone you know and love. Perhaps you could speak with people who have experienced it first-hand to learn more.

Thanks for visiting Fit Tips 4 Life! Here are more of my articles you may wish to read:
Sources:

Coronavirus Parties are a Bad Idea

Seven discharged patients turning positive again for SARS-CoV-2 on quantitative RT-PCR

Encephalopathy and Encephalitis Associated with Cerebrospinal Fluid Cytokine Alterations and Coronavirus Disease, Atlanta, Georgia, USA, 2020

Guillain–BarrĂ© Syndrome Associated with SARS-CoV-2

Sunday, June 14, 2020

Roll the Dice Workout

Roll the Dice Workout Photo by Gaz at https://commons.wikimedia.org/wiki/File:Dice.jpg
Are you looking for some variety in your exercise routine? Stuck at home while your favorite gym is still closed? I've got you covered with this Roll the Dice Workout. It is designed for a 30-minute workout, but you can tweak the warm-up, cool down, or length of each exercise to suit your individual needs. Simply click on the image below and print.

Before starting or changing any exercise routine, check with your healthcare provider regarding workouts that are safe for you.

Additional articles by Katrena:


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Roll the Dice Workout © Katrena