Sharon – PROJECT WAISTLINE

Day 346 of Year 10 Low-SOS Vegan Plan

MEDITATION:
* Psalm 136, vs 1-12

EXERCISE:
* Powerwalk outdoors 90 minutes
* Lift biceps, triceps, shoulders, abductors & adductors at gym
* Walk 30 minutes about campus, up/down stairs
* Standing lecture 2.5 hours
* PT APP workout
– lower body / hip strengthening (Exercise & stretching is vital & refreshing after spending hours stuck in bumper-to-bumper traffic. Today it was nearly 4 hours.)

WATER:
(2) × (32) = 64 oz (+)

EATS:
* gfo smoothie
* baked sweet potato, chopped “everything” salad w/ homemade 3-2-1 dressing
* whole wheat sourdough bread

… SUN HAS SET …

* more “everything” salad w/ 321 lemon & sourdough avocado toast

Cmmt: XL indicates uncommon extravagantly luscious food, and wautéed means water-sautéed

EVERYTHING Salad

“EVERYTHING” salad may include things like:
Romaine
Chicory
Broccoli
Cauliflower
Red Cabbage
Carrot
Beans (multiple varieties)
Chick peas
Bulgar wheat
Quinoa
Tomato
Celery
Onion (red, white, yellow, green)
Bell pepper
Potato
Sweet potato
Kale
Almonds (thinly sliced)
Fruit (blueberry, pomegranate, grape, craisin, cherry, peach, apple, pear, citrus, olive, etc)
Cucumber
Radishes
Turnip
Heart of Palm
Rice
Mushroom
Avocado
Etc

Day 345 of Year 10 Low-SOS Vegan Plan

Thank you J & E for blessing your Granny!

MEDITATION:
* Psalm 135 “The idols of the heathen are silver and gold, the work of men’s hands. They have mouths, but they speak not; eyes have they, but they see not; They have ears, but they hear not; neither is there any breath in their mouths. They that make them are like unto them: so is every one that trusteth in them.” vs 15-18

EXERCISE:
* Walk 30 minutes about campus, up/down stairs
* Standing lecture 2.5 hours
* Treadmill walk 2 hours while grading papers
* PT APP workout
– lower body / hip strengthening
– lower body stretch break
– seated lower body stretc

WATER:
(2) × (32) = 64 oz (+)

EATS:
* gfo smoothie
* vegan oilfree fajitas (onion, red & green pepper, mushroom, tomato) w/ side of black beans, rice, corn XL-chips, salsa, guacamole
* plain sparkling water w/ shot of soft XL-drink
* homemade choco-peanut oatmeal cookies (lowfat choco-peanut powder, rolled oats, dates, almond pulp, banana)

… SUN HAS SET …

Cmmt: XL indicates uncommon extravagantly luscious food, and wautéed means water-sautéed

Day 344 of Year 10 Low-SOS Vegan Plan

MEDITATION:
* Psalm 134

EXERCISE:
* Powerwalk 4 miles indoors w/ facial lymphatic massage
* PT APP workout
– lower body / hip strengthening (moderate)
– lower body stretching (moderate)
* Walked another 30 minutes about campus, up/down stairs
* Standing lecture 2.5 hours

WATER:
(2) × (32) = 64 oz (+)

EATS:
* vampiro juice (beet, celery, orange, carrot, parsley. apple, & spinach)
* potato & pinto bean hash w/ salsa, steamed broccoli, ciabatta, avocado

… SUN HAS SET …

Cmmt: XL indicates uncommon extravagantly luscious food, and wautéed means water-sautéed

Workout Advice From My Employer During Covid Dec 21

To get the most out of your physical fitness routine, combine aerobic and muscle-strengthening exercises. Here’s how:

Aerobic/Cardio – 3-5 times per week

Why cardio?

Cardio makes you breathe harder and causes your heart to beat faster. It’s a great workout for your heart’s health.

Moderate-intensity activities: Do at least 2 ½ hours a week or five, 30-minute sessions. Activities to try include:

·       Walking fast

·       Dancing

·       Playing doubles tennis

·       Raking leaves

Vigorous-intensity activities: Do at least one hour and 15 minutes per week or three, 25-minute sessions. Activities to try include:

·       Jogging

·       Riding a bike on hills

·       Jumping rope

·       Swimming laps

Weight Training – 2 or more times per week

Why weight train?

Weight-bearing activities work your muscles against resistance or weight to strengthen your muscles, joints and even your bones. Do these exercises two or more times a week. You can gradually add weight as your fitness improves.

Don’t forget to target all major muscle groups. Activities to try include:

· Legs • squats • deadlifts • lunges • calf raises

· Hips • sidekicks • bridge with leg extensions • lunges

· Back • reverse crunch • superman • bent-over rows

· Stomach • crunches • planks

· Chest • chest press • fly • push-ups

· Shoulders • overhead press • front and lateral raises

· Arms • bicep curls • rows • push-ups

Remember: Maintaining proper form is key to effectiveness and injury prevention.

Day 343 of Year 10 Low-SOS Vegan Plan

MEDITATION:
* Psalm 133 “Behold, how good and how pleasant it is for brethren to dwell together in unity!” vs 1

EXERCISE:
* Power walk around bldg & up/down stairs 45 minutes before lecture
* Standing Lecture 2.5 hours
* Walked another 20 minutes about campus, up/down stairs
* PT APP workout
– lower body / hip strengthening (moderate)

WATER:
(2) × (32) = 64 oz (+)

EATS:
* fresh grapefruit w/ drizzle of honey
* leftover chipotle veggie noodle soup
* potato tostada (baked) w/ one stewburger combined w/ boiled potato & salsa, tomato, avocado and chopped romaine, chicory, broccoli stalk, cauliflower, red cabbage, carrot & some Grain & Celery salad
* sparkling lime water w/ shot of soft XL-drink
* few walnuts
* rolled oats, spelt flakes w/ strawberries, blueberries & splash of (1:5 ratio of almond to water) almond milk

… SUN HAS SET …

Cmmt: XL indicates uncommon extravagantly luscious food, and wautéed means water-sautéed