exercise health

Bharadvaja’s Twist

Sit on the floor with your legs straight out in front of you. Shift over onto your right buttock, bend your knees, and swing your legs to the left. Lay your feet on the floor outside your left hip, with the left ankle resting in the right arch.

Inhale and lift through the top of the sternum to lengthen the front torso. Then exhale and twist your torso to the right, keeping the left buttock on or very close to the floor. Lengthen your tailbone toward the floor to keep the lower back long. Soften the belly.

Tuck your left hand under your right knee and bring your right hand to the floor just beside your right buttock. Pull your left shoulder back slightly, pressing your shoulder blades firmly against your back even as you continue to twist the chest to the right.

You can turn your head in one of two directions: continue the twist of the torso by turning it to the right; or counter the twist of the torso by turning it left and looking over the left shoulder at your feet.

With every inhalation lift a little more through the sternum, using the push of the fingers on the floor to help; with every exhalation twist a little more. Stay for 30 seconds to 1 minute, then release with an exhalation, return to the starting position, and repeat to the left for the same length of time.

17.10.21

No exercise today; I seem to have hurt my knee somehow, and it feels like my kneecap is being torn off if I stand the wrong way. No matter though, I’ll just use this as one of my days off and get some school work (coughvideogamescough) done~

I did weigh in at 186.8lbs today, which makes me incredibly happy!

Have a wonderful day, everyone!!

Weight Loss Tips

Written by: Clarisse | IG: clndng | SC: ohsnapitsclarii

We all want to lose a few pounds every now and then, so here are some weight loss tips that you can start!

  • Drink Water
    Every beauty guru’s and I can’t stress enough on how you should do this. Observational studies have shown that people who drink mostly water have up to a 9% (or 200 calories) lower calorie intake. Drinking water before a meal suppresses your appetite and it’s 100% calorie-free. If you find it too bland, try adding lemon or some mint to it

  • Lessen your intake of fast-foods and sweets!
    Honey, I’m not gonna say to completely stop eating them right away because that’s a hard thing to do and you will just break your streak of not eating because of how badly you’re craving for them, so I suggest you lessen your intake and you will just eventually just stop. Fast-foods contains about approximately 836 calories and they’ll make you feel so bloated afterwards. If that alone doesn’t encourage you to lessen your intake then girl, are you really trying? tsk.

  • Have multiple meals
    I believe having multiple small portion meals throughout the day is better than 3 big portions throughout because they will just make you hungrier, hence, eating more. yikes.

  • Eat breakfast
    Breakfast is very important, honey. Eating breakfast activates your thermogenesis (the production of heat in the body) and stimulates your metabolism. Missing breakfast has the tendency to make you overeat during lunch because of how hungry you are.

  • Exercise
    If you’re like me who’s very lazy when it comes to exercise, I suggest you not to force it. I don’t mean, just because you’re lazy you’re not gonna exercise anymore. What I mean is, start small. Don’t start doing those long-tiring exercises because they will just make you lazier and just lose the motivation (that happened to me! yikes) Start with stretching every morning, it will definitely wake you up! While waiting for the shower to heat up, you can do some squats. Slowly add exercises into your routine and everything will fall into place.

  • Walk/Run
    If exercising fails, walk. Nothing beats walking. Walking alone can help you lose about 450 calories. If you wanna spice it up, go for a run. Running will shed your fats and build muscles. 
  • Green Tea
    Green tea has lots of benefits! Green tea contains small amounts of caffeine, but it is also loaded with powerful antioxidants called catechins, which are also believed to work synergistically with the caffeine to enhance fat burning

  • Brush your teeth after dinner
    Many people recommend brushing your teeth and/or flossing right after dinner. Then you won’t be as tempted to have a late-night snack. Give it a try, maybe it works!
  • Honey with Lemon Water

It is believed that drinking the honey and lemon water mixture every morning on an empty stomach boosts metabolism which helps you lose weight. But this miracle drink does a lot more than speed up weight loss. It also helps you get a clear face and so much more! (this is recommended by me on a general basis because it works wonders!!)

  • Don’t “Diet”
    Diets are honestly good for short terms but not for long term. If anything, people who “diet” tend to gain more weight over time, and studies show that dieting is a consistent predictor of future weight gain. Instead of going on a diet, make it your goal to become a healthier, happier and fitter person. Focus on nourishing your body, instead of depriving it.

It’s a bright fall morning in Santa Cruz County, Calif., and the tennis area at Brommer Street Park is overrun with dozens of people. But they aren’t here for tennis. Instead, cadences of pick-pock sounds fill the air as doubles players — many in their 50s and older — whack yellow Wiffle-like balls back and forth on eight minicourts.

This recreational craze, which has an estimated 2.8 million players nationally, has a quirky name: pickleball.

I stumbled across the game last summer, when I started coming to this park to hit the tennis balls around with my dad, who’s still nimble at 87.

Could this upstart racket sport, I wondered, be something my elderly father and I could enjoy together?

My dad has played tennis for fun, for most of his life, but he’s out of practice and slowing down. And with my bum knee and elbow tendinitis, I haven’t played much tennis since high school. He’s still better at the game, though I’m quicker on my feet; we both spend a lot of time trudging around to retrieve wayward balls.

Pickleball, which borrows from tennis, ping pong and badminton, looks more manageable, and fun.

Pickleball For All: The Cross-Generational Power Of Play

Photo: Colorado Springs Gazette/MCT via Getty Images

Always Be Able to Transfer

Hey folks!

Let’s talk about transferring! Transferring is simply a fancy word for “I can get out of my chair by myself.” Not everybody can do it, but for those who can it’s a valuable skill to have and is very, very important.

For those of you who are able to transfer: do everything in your power to keep this ability. Being able to transfer yourself in and out of your chair not only opens up areas that may otherwise be inaccessible (e.g., regular bus seats), but it also helps prevent serious health issues like pressure sores and skin damage.

It is possible to lose the ability to transfer. Among physically disabled folks, losing the ability to transfer due to poor health is a huge red flag.

Now, to be clear, I’m not talking about being literally trapped in your chair, unable to leave it. I’m talking about not being able to transfer out of your chair and into things that are lower or higher than the position of your chair. People who lose their ability to transfer usually end up only able to transfer from their chair to their bed and back. Notice how this list doesn’t include things like showers, bathtubs or toilets? Losing the ability to transfer also means your personal hygiene suffers immensely which can lead to other health problems that can be straight-up fatal.


So how do you keep the ability to transfer? 

Practice Transferring

One of the main reasons I’ve seen people lose their ability to transfer is that they don’t keep up the strength training to easily and comfortably move their body in and out of their wheelchair.

Bodies change over time and it’s important that you practice moving you in and out of your chair on a regular basis. Practice going from your chair to the couch, repeatedly until you’ve worked up a bit of a sweat. You’ll be getting exercise and using your bodyweight as the resistance as well as gaining the muscle-memory that will help make moving from your chair second nature. 

Once that becomes easy, practice transferring from the floor to your chair, from the chair to the tub, etc.

Keep practicing until your body becomes comfortable with how it feels to move and lift its own weight. The more you practice, the faster and easier transferring will become!