P.E.P Talk June 2020: Stay Active, Stay Positive!
Welcome to P.E.P. Talk dedicated to your Physical, Emotional and Personal well-being.
Staying healthy, well and strong withBrain, Body and Balance. We are all in this together! P.E.P. Talk is our Virtual Activities Program and will be sent monthly during our off season.
"NO ONE CAN TAKE BETTER CARE OF YOU THAN YOURSELF"
- Lois P. Frankel -
As spouses, parents, children, other family members and friends we are always taking care of somebody other than ourselves. This is a very important time to slow down and reflect on your own mental and physical health.
Take some time to eat healthier, get some extra sleep and really focus on you. If you are not able to take care of yourself you will not be able to take care of those around you that need support.
I hope everyone takes the time to look through all of the information included in this month's P.E.P. Talk and use it to help take better care of you!
I look forward to hearing from you. - Erin
Brain & BOdy
Cognition refers to mental functions that allow for the acquisition of knowledge and understanding through sensory input, experience and thought.
Cognition is fluid, not fixed!
Cognition is more like blood pressure than something fixed, like height. Blood pressure is fluid and changes at multiple time points. Things that affect blood pressure can also affect cognition including: Exercise - Sleep - Stress - Nutrition - Environment
FOCUS #1: BOXED BREATHING
Boxed breathing can be used to relax when you are trying to fall asleep, manage feelings of anxiety or stress and to help increase oxygenation levels throughout the day.
Breathe in through your nose for 4 secondsHold for 4 secondsExhale through your mouth for 4 secondsHold for 4 seconds.
Repeat as needed.
FOCUS #2: MINDFULNESS
Mindfulness can be used as part of an exercise program, expanding and enhancing the environment around you, as well as have a positive effect in managing sleep and stress.
Engage your senses in a 5, 4, 3, 2, 1 exercise while walking, marching in place or reflecting in a quiet space.
Identify 5 objects, 4 difference sounds, 3 textures, 2 smells and 1 taste by simply focusing your awareness on the present moment and bodily sensations. It is important to draw your body to the present.
Tips
EXERCISE TIP: Enhancing and heightening senses
Pick a particular sensation to focus on by holding an ice cube, smelling a flower or listening to just one sound as you filter everything else out as you walk outside.
HEALTH TIP: Lung capacity
Lung capacity refers to the maximum amount of oxygen your body is able to use. Your lung function is set and cannot be improved. However, there are steps you can take to increase your lung capacity and have your body use oxygen more efficiently.
Place one hand on your abdomen and one hand on your chest Breathe in through your nose slowly while you count up (start by counting up to 4 and build from there) You should feel your abdomen and chest rise (Short shallow breathing will only see the chest move).
Exhale through your mouth counting back down from 4 to 1 If it is a challenge to exhale slowly use a straw to exhale through until you have control over letting the air out slowly.
Low oxygen levels can impact memory, energy levels and even weaken your heart. Practice mindful breathing throughout your day while in the car, watching TV and as part of your bedtime routine!
BALANCE EXERCISES
We are a society that is always in a forward movement pattern. We need to be able to move forward and backward as well as side to side, to ensure we get our feet under us from all directions, so we can stay on our feet and independent for as long as possible.
EXERCISE #3: Walking Series
We started in May with three movement patterns. In June we will add three more options to our list. This walking series can be done on land or in the water for more resistance and increased range of motion.
May's Balance Walking List
1. Walk Forward and Backward
2. March Forward and Backward
3. Side Step Leading Right Foot and Leading Left Foot
These walking balance exercises can be done inside or outside. You will need a straight line that is 6-10 feet long. Use lines on your floor, in the cement or place a line of tape down.
If there is an available pool the resistance of the water adds muscle conditioning and helps you better balance.Each exercise will need to be completed twice.
The first time will be difficult as you are learning something new. The second time you complete the exercise you should see improvement in balance and completion times.
Remember: Never lock your joints. Do not lock your knee to gain stability and balance. Push your heel into the ground and keep your knee soft (slightly bent). This will activate your glutes and quads so you are using your muscles.
EXERCISE #4: Marching with a Kick
March forward. Pausing with your elevated knee bent at 90 degrees. Slowing extend your foot out (as if you were kicking a large ball across the room) while squeezing your quad (top of your leg).
Landing lightly on the ball of your foot before gently placing your heel down. Lift the opposite leg and repeat until you complete your distance. Opposite arm and leg move at the same time.
Return to your starting place by marching backward. When moving backward lift your knee up to the same 90 degrees and then push your heel back toward the wall behind you. Landing lightly on the ball of your foot before gently placing your heel down. Opposite arm and leg move at the same time.
Repeat
EXERCISE #5: Walk with a Quarter Circle
Pretending you are standing the in the middle of a clock. Walking forward or backward on a straight line. Start with your right foot and push your ankle out to the side at the #3 on the clock. Slowly circle your toes up to #12.
Landing lightly on the ball of your foot before gently putting your heel down. With your left foot push your ankle out to the side at the #9 on the clock. Slowly circle your toes up to #12. Landing lightly on the ball of your foot before gently putting your heel down.
Return to your starting point in reverse by doing the exact same thing except lead with your heel to #6. Landing lightly on the ball of your foot before gently putting your heel down.
Repeat
EXERCISE #6: Tip Toe Walking
Rotate up on to the balls of your feet and take 4 slow steps forward walking on your tip toes. Stop. Lower your heels back down to the ground shifting your weight into them.
Lift your toes up off of the ground as high as you can. Slowly rotate back on to the balls of your feet and take 4 more steps.
Repeat this process until you complete your distance.
Do the exact same thing walking backward to return to your starting point.
Repeat
TIP
If you are having challenges making it across the room without losing your balance start by practicing in a standing position holding on to a counter, chair or the wall.
From there you can move forward lightly holding on to a counter or a wall until you feel comfortable letting go.
The larger the range of motion in the movement patterns the more beneficial it is to your balance, building strength and stability while keeping your muscles stretched and fluid.
MONTHLY FEATURES
Recipe
Protein Packed Chocolate Chip Cookies
This recipe has a ton of protein and omega-3 and half the cholesterol of regular chocolate chip cookies.
1 1/4 cups flour
1 cup ground almond meal1 1/2 cup ground flaxseed meal
1 tsp. baking soda
1 tsp. salt
1/2 cup butter (1 stick), softened
3/4 cup sugar
3/4 cup packed brown sugar
1 tsp. vanilla
1/2 cup apple sauce
1 cup chocolate chips
You can add nuts or dried fruit of your choice as well. Mix butter, sugar, brown sugar, apple sauce and vanilla together.
Add flour, almond meal, flax seed meal, baking soda and salt. Stir in the chocolate chips. ENJOY!
Bake at 350* for 9-11 minutes.
CONCERT
Neil Diamond Live January 2019 A Sky Valley and Caliente Spring's Favorite!
FITNESS CLASS
10 Minute Posture Correction Forward Head Posture Make these 3 stretches part of your daily routine!
GAME
Word Wipe Word Search Game
MOVIE
A Street Cat Named Bob
TV - 14
2017 ‧ 1h 42m
Uplifting/Feel Good True Story
Based on the international best-selling book, A STREET CAT NAMED BOB is a moving and uplifting feel-good true story.
When James Bowen finds an injured ginger street cat curled up in the hallway of his sheltered accommodation, he has no idea just how much his life is about to change. James lives hand to mouth on the streets of London and the last thing he needs is a pet.
Yet James can’t resist helping the strikingly intelligent tom cat, whom he quickly christens Bob. He slowly nurses Bob back to health and then sends the cat on his way, imagining he will never see him again.
But Bob has other ideas. Soon the two are inseparable and their diverse, comic and occasionally dangerous adventures transform both their lives, slowly healing the scars of each other's troubled pasts.
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