Let's Get Fit News!
Fit for Life @ Altis 2024
Check with Your Doctor Before You Begin Exercising
Especially if you haven't been active in a long time
According to military.com, "The number one reason to talk to your doctor prior to exercise is the elevated risk of heart attack or cardiac complications for anyone who has not been active in a long time. Other areas of concern include joint care, blood chemistry and internal organ issues (lung and kidney)." National Institutes of Health (NIH) also reports, "Asymptomatic respondents with a positive history of the specified diseases are recommended to seek medical clearance before beginning exercise of any intensity."
Contact your doctor to let them know about any changes in activity level, diet, and other decisions you're making that are deemed "healthy."
Topics to Discuss: Share Saturday, FEBRUARY 4
Our First "Share Saturday" (January 6)
12 | 3 | 30 Twice a Week
- Elevation: 12
- 3.0 miles per hour
- 30 minutes two times per week
Here's an article about it: "
"RYZE" and Shine!
Tamra adds RYZE to her coffee while her mom, Julie, enjoys this blend as directed. Both have noticed improved restful nights of sleep! Ingredients include adaptogenic mushrooms that works with the body to address stress and improve sleep patterns.
From UCLA Health: "Should you switch to mushroom coffee?"
3 | 2 | 1 Restful Sleep
This practice has deepened Miriam's sleep so she's not waking up multiple times through the night:
- Stop eating at least three hours before bedtime.
- Do not drink anything two hours before bedtime.
- Turn off all digital devices, e.g., cell phones, computers, laptops, and TVs, one hour before bedtime.
Although Miriam learned the "2-hours before bedtime" differently compared to what's published, here's more information on the practice: "The Sleep Hygiene Blueprint: Preparing for Restful Nights with the 3,2,1 Rule."
A Good Night's Rest
For the past five months, Beth has taken natural Magnesium Glycinate just before bed. She credits her sound, restful sleeps to these vegan safe, manufactured- and third-party-tested-in-the USA, gluten-free, and non-GMO capsules.
Check out the National Center for Biotechnology Information website for more info about this compound. UC San Diego Health Library also published "What an Expert Says About Taking Magnesium for Sleep."
Here's the Amazon link to purchase Magnesium Glycinate.
Sleeping Swan: It's the Best
One of Taylor's favorite stretches for improving flexibility is the Sleeping Swan. It took him a while to achieve this yoga pose. Still, after practicing for over a decade daily, he maintains lower back and hip flexibility with this maneuver, the Child's Pose, and the Reclined Twist.
IMPORTANT: Easy does it when you're starting out. Always pause when you start to to feel tension. There should be no pain.
Our Inspirations
Who inspires you to live a positive, healthy life? To feature your role models, send a photo (with their permission) of that special someone and how they've influenced you to live a healthy, happy life. I'll start.
Miriam Prell
Prells' Clean Eating Routine
Taylor and I have subscribed to "Farm Fresh to You" for years (well before moving to Altis). Best investment for our health ever. Deliveries arrive every three weeks on Tuesday (we set it up this way) before the sun rises.
Always reliable, well-packed, and top-notch in quality, taste, and bang for your buck, the company has expanded to include many more items beyond produce, from choice dairy products, excellent meats, etc., to specialty items you won't find anywhere nearby.
The good folks at Farm Fresh fill your box automatically, but we like to customize our box the Friday or Saturday before they ship it out. Our minimum cost is $35 per shipment, but after adding stuff to our cart, we average $65-80, more during the holidays when we're entertaining.
As for "Hungry Root," another subscription service we tried from early last summer to the end of November 2023, we decided to forgo continuing. Meals were tasty, convenient to prepare, and well-priced. However, prep was often repetitive/predictable, so, for me, it needed to allow for more creativity without altering the integrity of the meal. Prep to meal-on-the-table totaled fifteen minutes on average, and the taste was excellent 90 percent of the time. Toward the end, some of the meals were admittedly lackluster. We've emulated the best of the "Hungry Root" way of meal prep and maintaining healthy eating habits.
Tap on the image above to reach Farm Fresh's website.
With a passion for teaching and guiding learners of all ages, Mrs. Prell believes that every child deserves an edge. That's why in 2008 she started Teachers in Private Practice in Tustin, California, her home town! Mrs. Prell taught middle school Language Arts and Social Studies Honors and College Prep for fifteen years and coached educators for the school district for four years before returning to the classroom in August 2018. She developed her love of teaching and techniques by observing master teachers then adopting and adapting the best instructional practices, applying current research in education and establishing strong relationships with many students over the years. At the end of May 2020, Mrs. Prell retired from public education after twenty-one years in the classroom. She continues supporting students academically online 1:1 through her private practice.