L.Y. Levand's Blog, page 16
October 7, 2013
Exercise: Endurance Training (Health Blog Series Post #9)
We're on to the last leg of the physical fitness section of our health series. Yay! :D Our last fitness task is endurance, or cardio. And then we can put it all together. But first, let's take a peek at the template for the exercise regimen.
Balance Exercises - Five minutes
Walking or Biking - Twenty to thirty minutes
Strength Training - fifteen to thirty minutes
Stretching - Five minutes
(Remember - talk to your doctor about what's best for you! This is just an idea for something you can do yourself. It's by no means comprehensive, and it certainly isn't a rule book.)
So here's a great way I've found to help you increase your endurance as well as your cardiovascular health. ^-^
HIIT
HIIT is High Intensity Interval Training. Now, if you don't have the time for an enormous workout that requires a huge amount of low-intensity training, then this is for you. It is, however, very possible to overdo this. In this article there's a nice long explanation about it, and a sample of how this works. It's a little more than a third of the way down, so you'll have to scroll to see it.
So now what I want you to do is add that to your exercise regimen. You can do it with your existing regimen, or you can alternate days so it looks like this:
Monday: Balance. strength and stretching
Tuesday: HIIT
Wednesday: Balance, strength and stretching
Thursday: HIIT
Friday: Balance, strength, and stretching
Saturday: HIIT
Sunday: Rest
I would suggest doing it this way, but it's up to you and your doctor. As always, be sure to consult your doctor! He or she will know what's best for you. :)
Good luck, and let me know how this works for you! ^-^
Look at the previous three posts! Balance, Flexibility, and Strength.
Balance Exercises - Five minutes
Walking or Biking - Twenty to thirty minutes
Strength Training - fifteen to thirty minutes
Stretching - Five minutes
(Remember - talk to your doctor about what's best for you! This is just an idea for something you can do yourself. It's by no means comprehensive, and it certainly isn't a rule book.)
So here's a great way I've found to help you increase your endurance as well as your cardiovascular health. ^-^
HIIT
HIIT is High Intensity Interval Training. Now, if you don't have the time for an enormous workout that requires a huge amount of low-intensity training, then this is for you. It is, however, very possible to overdo this. In this article there's a nice long explanation about it, and a sample of how this works. It's a little more than a third of the way down, so you'll have to scroll to see it.
So now what I want you to do is add that to your exercise regimen. You can do it with your existing regimen, or you can alternate days so it looks like this:
Monday: Balance. strength and stretching
Tuesday: HIIT
Wednesday: Balance, strength and stretching
Thursday: HIIT
Friday: Balance, strength, and stretching
Saturday: HIIT
Sunday: Rest
I would suggest doing it this way, but it's up to you and your doctor. As always, be sure to consult your doctor! He or she will know what's best for you. :)
Good luck, and let me know how this works for you! ^-^
Look at the previous three posts! Balance, Flexibility, and Strength.
October 5, 2013
Beginning (Free Fantasy Short Story)
Beenie glared at Mort as he directed the departing squadrons to their positions, and she pointedly ignored the curious looks on the faces of her three companions. She crossed her arms and glared at the dirt.
"I wonder what sort of training we're going to have," one of the birds, an excited hummingbird, trilled. She bounced up and down.
"You're awfully cheerful," said the other bird, a mournful-looking bluejay. "We were just attacked."
"Yes, but we're going to do something about it," the hummingbird replied.
"There's nothing we can do," the bluejay said, shaking his head.
"We can do something," the hummingbird persisted stubbornly. "That's what we're going to be training for, isn't it?"
"It's not going to work -" the bluejay began, but he was cut off when the third member of Squadron Eleven broke in.
"This is ridiculous," she said. "Even if it won't change anything, it's better than doing nothing, isn't it?"
"What's your name?" Beenie asked her curiously, speaking over the two birds so she could be heard. The two birds fell silent as the other fairy turned to Beenie.
"My name is Theta," she said. "What's yours?"
"Beenie," she answered. Then the two fairies turned to the birds, who blinked at them for a moment before realizing that they should introduce themselves. They both looked a little ashamed of themselves, but ti wasn't enough to keep them from speaking.
"I'm Dew," said the hummingbird.
"My name is Matthias," said the bluejay.
"There," said Theta with satisfaction. "Now we're all introduced."
"All extra squadrons to the center of the Ring!"
Their brief introductory meeting was interrupted by Mort's bossy voice as he herded the remaining squadrons to where he wanted them. Beenie's frown came back as she was jostled forward with the others.
Once they were all pushed into a group, Mort again pushed them forward. They moved in a group to where Peter was resting. As the mass of life approached him, he raised his elegant head. His filmy eyes took them in, and he sighed. Beenie wasn't sure if it was a sigh of relief, or of sadness.
"Be quiet!" Mort shouted at them. They all fell silent at once, although a few shot glares at him. Beenie felt a little better; at least she wasn't the only one that disliked Mort.
"Fairies, you will study under the elders of the council. They have agreed to teach you the basics of lesser fairy magic," Peter began. At his words, the attention of everyone before him was riveted on his face. "The birds will study under Mort to learn to assist their fairy comrades. You will also train together in mock battles within the Ring. The schedule for your training will be left up to Mort and the fairy council. At this point it is unlikely that the gnomes will leave us in peace. We will all have to work together - whether we like each other or not."
Perhaps it was Beenie's imagination, but she thought his eyes might have flickered over to her face as he spoke. She wiped all expression from her face, and resisted the urge to look over at Mort.
"Now go," Peter said. Then he lowered his muzzle once again, and was still.
"Is he sick?" Theta asked in a whisper.
"He's old," Dew replied.
"He's going to die," Matthias said, his voice a low wail.
"He's not going to die," Dew snapped. "Stop being so depressing."
Beenie's eyes widened. Die? Peter die? There was suddenly a hollow in her stomach that hadn't been there before. It was still there, and growing larger, as the fairy council pulled the fairies away from the birds, and led them over to a secluded corner to begin their training.
The rest of the day passed slowly. The lessons in magic weren't going well. There were very few magical items to be used for teaching. And even if there had been more, they had to learn the theory first.
All Beenie had taken away from her first class was that every spell was different for every person. That didn't help her at all, so after that she had stopped really paying attention. Theta, however, had taken notes on everything, and as they walked to the new entrance to the catacombs, she jabbered about it excitedly.
Training was going to be fun, she thought sarcastically. Maybe Theta could help her.
"I wonder what sort of training we're going to have," one of the birds, an excited hummingbird, trilled. She bounced up and down.
"You're awfully cheerful," said the other bird, a mournful-looking bluejay. "We were just attacked."
"Yes, but we're going to do something about it," the hummingbird replied.
"There's nothing we can do," the bluejay said, shaking his head.
"We can do something," the hummingbird persisted stubbornly. "That's what we're going to be training for, isn't it?"
"It's not going to work -" the bluejay began, but he was cut off when the third member of Squadron Eleven broke in.
"This is ridiculous," she said. "Even if it won't change anything, it's better than doing nothing, isn't it?"
"What's your name?" Beenie asked her curiously, speaking over the two birds so she could be heard. The two birds fell silent as the other fairy turned to Beenie.
"My name is Theta," she said. "What's yours?"
"Beenie," she answered. Then the two fairies turned to the birds, who blinked at them for a moment before realizing that they should introduce themselves. They both looked a little ashamed of themselves, but ti wasn't enough to keep them from speaking.
"I'm Dew," said the hummingbird.
"My name is Matthias," said the bluejay.
"There," said Theta with satisfaction. "Now we're all introduced."
"All extra squadrons to the center of the Ring!"
Their brief introductory meeting was interrupted by Mort's bossy voice as he herded the remaining squadrons to where he wanted them. Beenie's frown came back as she was jostled forward with the others.
Once they were all pushed into a group, Mort again pushed them forward. They moved in a group to where Peter was resting. As the mass of life approached him, he raised his elegant head. His filmy eyes took them in, and he sighed. Beenie wasn't sure if it was a sigh of relief, or of sadness.
"Be quiet!" Mort shouted at them. They all fell silent at once, although a few shot glares at him. Beenie felt a little better; at least she wasn't the only one that disliked Mort.
"Fairies, you will study under the elders of the council. They have agreed to teach you the basics of lesser fairy magic," Peter began. At his words, the attention of everyone before him was riveted on his face. "The birds will study under Mort to learn to assist their fairy comrades. You will also train together in mock battles within the Ring. The schedule for your training will be left up to Mort and the fairy council. At this point it is unlikely that the gnomes will leave us in peace. We will all have to work together - whether we like each other or not."
Perhaps it was Beenie's imagination, but she thought his eyes might have flickered over to her face as he spoke. She wiped all expression from her face, and resisted the urge to look over at Mort.
"Now go," Peter said. Then he lowered his muzzle once again, and was still.
"Is he sick?" Theta asked in a whisper.
"He's old," Dew replied.
"He's going to die," Matthias said, his voice a low wail.
"He's not going to die," Dew snapped. "Stop being so depressing."
Beenie's eyes widened. Die? Peter die? There was suddenly a hollow in her stomach that hadn't been there before. It was still there, and growing larger, as the fairy council pulled the fairies away from the birds, and led them over to a secluded corner to begin their training.
The rest of the day passed slowly. The lessons in magic weren't going well. There were very few magical items to be used for teaching. And even if there had been more, they had to learn the theory first.
All Beenie had taken away from her first class was that every spell was different for every person. That didn't help her at all, so after that she had stopped really paying attention. Theta, however, had taken notes on everything, and as they walked to the new entrance to the catacombs, she jabbered about it excitedly.
Training was going to be fun, she thought sarcastically. Maybe Theta could help her.
October 2, 2013
Weekly Quote: Autumn
There is a harmony in autumn, and a luster in its sky, which through the summer is not heard or seen, as if it could not be, as if it had not been! ~ Percy Bysshe Shelley
For me, and lots of the people I've talked to, there is something very special about autumn. It's starting to cool off, but it's not really cold yet; the trees are changing color. It's like nature's last hurrah before it goes to sleep for the winter.
There is something very unique about the very air we breathe in autumn, the sky we look at, the ground we walk on. The contrast between blue sky and red or orange leaves. People are just starting to use their wood stoves, and there's a sweet smell of woodsmoke in the air, and frost on the ground in the mornings.
The whole atmosphere is gorgeous. :)
Do you like autumn? Why? And if you don't, (I wouldn't understand why, but I guess someone has to) why?
For me, and lots of the people I've talked to, there is something very special about autumn. It's starting to cool off, but it's not really cold yet; the trees are changing color. It's like nature's last hurrah before it goes to sleep for the winter.
There is something very unique about the very air we breathe in autumn, the sky we look at, the ground we walk on. The contrast between blue sky and red or orange leaves. People are just starting to use their wood stoves, and there's a sweet smell of woodsmoke in the air, and frost on the ground in the mornings.
The whole atmosphere is gorgeous. :)
Do you like autumn? Why? And if you don't, (I wouldn't understand why, but I guess someone has to) why?
October 1, 2013
New Hobbit Trailer! :D
Yes, I found the new trailer. Yes, I'm posting it here. Just like the last one. ^-^
September 30, 2013
Exercise: Improving Strength (Health Blog Series, Post #8)
So we're moving on to strength training today. But first, let's see how you're doing on the last few steps. (If you haven't done these yet, you can take a peek: Overview, Balance, and Flexibility.)
Right now, your exercise plan should look something like this:
Balance Exercises - Five minutes
Walking or Biking - Twenty to thirty minutes
Stretching - Five minutes
When you add in your strength training, it should go right here:
Balance Exercises - Five minutes
Walking or Biking - Twenty to thirty minutes
====> Strength Training
Stretching - Five minutes
Your biking or walking will serve as a warm up for your strength training as well as your stretches.
Now Let's Get to Business!
There are three different kinds of muscle; cardiac muscle, smooth muscle, and skeletal muscle. Cardiac muscle is found only in your heart, smooth muscle is also called involuntary muscle and is found in places like your throat and blood vessels. But we'll be focusing on skeletal muscle, the kind you use voluntarily, or what you use to move around.
There are seven main groups of skeletal muscle in the body. They are:
~Chest
~Back
~Shoulders
~Biceps
~Triceps
~Lower body
~Abdominal
To improve your strength you'll need to work each one. We'll start simple, with one or two exercises for each group.
Chest
Back
One-Arm Dumbbell Row
Shoulders
The Dumbbell Shoulder Press is another one that I do.
Biceps
Triceps
Lower Body
Dumbbell Lunge. This can also be done without the dumbbells, to make it a little bit easier.
Abdominal
Your Mission, Should You Choose To Accept It -
Is to pick a minimum of two exercises for each muscle group, and add them to your exercise routine. But remember - three nonconsecutive days! If you don't like the ones I've listed, want something a little different, or have access to more equipment, you can check out Bodybuilding.com. It's where I found most of the exercises I've included here, and they have a great search function.
Post the exercises you chose, and let me know how you're doing! :)
Right now, your exercise plan should look something like this:
Balance Exercises - Five minutes
Walking or Biking - Twenty to thirty minutes
Stretching - Five minutes
When you add in your strength training, it should go right here:
Balance Exercises - Five minutes
Walking or Biking - Twenty to thirty minutes
====> Strength Training
Stretching - Five minutes
Your biking or walking will serve as a warm up for your strength training as well as your stretches.
Now Let's Get to Business!
There are three different kinds of muscle; cardiac muscle, smooth muscle, and skeletal muscle. Cardiac muscle is found only in your heart, smooth muscle is also called involuntary muscle and is found in places like your throat and blood vessels. But we'll be focusing on skeletal muscle, the kind you use voluntarily, or what you use to move around.
There are seven main groups of skeletal muscle in the body. They are:
~Chest
~Back
~Shoulders
~Biceps
~Triceps
~Lower body
~Abdominal
To improve your strength you'll need to work each one. We'll start simple, with one or two exercises for each group.
Chest
Back
One-Arm Dumbbell Row
Shoulders
The Dumbbell Shoulder Press is another one that I do.
Biceps
Triceps
Lower Body
Dumbbell Lunge. This can also be done without the dumbbells, to make it a little bit easier.
Abdominal
Your Mission, Should You Choose To Accept It -
Is to pick a minimum of two exercises for each muscle group, and add them to your exercise routine. But remember - three nonconsecutive days! If you don't like the ones I've listed, want something a little different, or have access to more equipment, you can check out Bodybuilding.com. It's where I found most of the exercises I've included here, and they have a great search function.
Post the exercises you chose, and let me know how you're doing! :)
September 28, 2013
The Squadron (Free Fantasy Short Story)
Peter's orders had spread quickly, Beenie thought. The fairies and birds had all gathered inside the fort in a huddle, and were talking together in soft voices.
The air was gloomy in the fort, even though the day was warm and bright. There were soot-covered faces all around, and cries of pain from the infirmary, which had been set up inside a makeshift shed. The grass had been trampled flat, and there was debris scattered across it.
Beenie's thrill of excitement at being part of the fighting fairy wing dissipated almost at once. She fluttered over to the group, her head bowed. When she landed on the grass, she was at the very edge of the group, and found that Mort was at the center, talking in his usual, pompous manner.
"We'll put it fairy, bird, fairy, bird, all down the line. We'll separate into groups of equal size and each group will have a patrol area."
Beenie wrinkled her nose. Was he going to be in charge? Would she have to listen to him?
"-and they'll relieve each other every twelve hours-"
She sighed. It looked like he was going to be in charge. She'd better listen, or she wouldn't know what she was supposed to do. Her pride was still stinging from Peter's lecture the day before, and she had no desire to repeat the experience. Her eyes darted over to the prone unicorn, who looked, if possible, even more exhausted than before.
She turned back to Mort with a flush of guilt, and tried to listen.
"-separate into two groups," Mort said. "Fairies over here, and birds over here." He pointed with his beak, and fluffed his feathers out importantly.
Beenie did as she was told, rolling her eyes and joining the crowd of fairies to Mort's left side. She thought she'd never seen so many depressed faces in her life.
"Good, good," Mort said. "Now, two fairies, and two birds, here." He gestured sharply at the ground right in front of him. It took a few moments, but the two fairies and two birds he asked for separated themselves from their groupings and stood uneasily together under Mort's gaze.
"You are squadron one," he said, with an air of authority. Beenie felt like yanking out his tail feathers.
"Next two," he barked.
This continued for several minutes, until all the squadrons had been made. Beenie was part of squadron eleven. As she looked around, she counted a total of sixteen squadrons.
"Squadron one, you'll have the northern wall," Mort said. "Squadron two, you'll be their backup."
Squadrons three, five, and seven were assigned to guard the southern, western, and eastern walls. Squadrons four, six, and eight were assigned as backups to take over at nightfall.
"What about the rest of us?" Beenie asked.
The small amount of chatter ceased abruptly when she spoke.
"You'll do as you're told," Mort said.
"And what is that?" Beenie asked. Mort's black eye shone down at her as he thought about whether or not he was going to answer.
"The remaining squadrons will train," he said at last. "After a period of two days, the on-duty squadrons will switch with the off-duty ones so everyone get's a chance to train and guard."
"What kind of training?" she asked.
"You'll find out when Peter decides," Mort snapped, clearly at the end of his patience. "Squadrons one through eight, to your stations!"
The eight squadrons flew off, some of the members casting glances back at Beenie, still on the ground.
"Are you telling me that Peter's going to train us?" she asked when the squadrons had gone.
"I'm telling you that he'll design your regimen, and that you'd better stop asking stupid questions."
Beenie felt herself flush with anger and her hands clench. She hoped that someone else would be in charge of their training. She might pull out his feathers yet.
The air was gloomy in the fort, even though the day was warm and bright. There were soot-covered faces all around, and cries of pain from the infirmary, which had been set up inside a makeshift shed. The grass had been trampled flat, and there was debris scattered across it.
Beenie's thrill of excitement at being part of the fighting fairy wing dissipated almost at once. She fluttered over to the group, her head bowed. When she landed on the grass, she was at the very edge of the group, and found that Mort was at the center, talking in his usual, pompous manner.
"We'll put it fairy, bird, fairy, bird, all down the line. We'll separate into groups of equal size and each group will have a patrol area."
Beenie wrinkled her nose. Was he going to be in charge? Would she have to listen to him?
"-and they'll relieve each other every twelve hours-"
She sighed. It looked like he was going to be in charge. She'd better listen, or she wouldn't know what she was supposed to do. Her pride was still stinging from Peter's lecture the day before, and she had no desire to repeat the experience. Her eyes darted over to the prone unicorn, who looked, if possible, even more exhausted than before.
She turned back to Mort with a flush of guilt, and tried to listen.
"-separate into two groups," Mort said. "Fairies over here, and birds over here." He pointed with his beak, and fluffed his feathers out importantly.
Beenie did as she was told, rolling her eyes and joining the crowd of fairies to Mort's left side. She thought she'd never seen so many depressed faces in her life.
"Good, good," Mort said. "Now, two fairies, and two birds, here." He gestured sharply at the ground right in front of him. It took a few moments, but the two fairies and two birds he asked for separated themselves from their groupings and stood uneasily together under Mort's gaze.
"You are squadron one," he said, with an air of authority. Beenie felt like yanking out his tail feathers.
"Next two," he barked.
This continued for several minutes, until all the squadrons had been made. Beenie was part of squadron eleven. As she looked around, she counted a total of sixteen squadrons.
"Squadron one, you'll have the northern wall," Mort said. "Squadron two, you'll be their backup."
Squadrons three, five, and seven were assigned to guard the southern, western, and eastern walls. Squadrons four, six, and eight were assigned as backups to take over at nightfall.
"What about the rest of us?" Beenie asked.
The small amount of chatter ceased abruptly when she spoke.
"You'll do as you're told," Mort said.
"And what is that?" Beenie asked. Mort's black eye shone down at her as he thought about whether or not he was going to answer.
"The remaining squadrons will train," he said at last. "After a period of two days, the on-duty squadrons will switch with the off-duty ones so everyone get's a chance to train and guard."
"What kind of training?" she asked.
"You'll find out when Peter decides," Mort snapped, clearly at the end of his patience. "Squadrons one through eight, to your stations!"
The eight squadrons flew off, some of the members casting glances back at Beenie, still on the ground.
"Are you telling me that Peter's going to train us?" she asked when the squadrons had gone.
"I'm telling you that he'll design your regimen, and that you'd better stop asking stupid questions."
Beenie felt herself flush with anger and her hands clench. She hoped that someone else would be in charge of their training. She might pull out his feathers yet.
September 25, 2013
Weekly Quote: Planting and Harvest
"It is only the farmer who faithfully plants seeds in the Spring, who reaps a harvest in the Autumn." ~ B. C. Forbes True. If you don't plant seeds in the spring, you won't get anything from them in the autumn.
And the same goes for other things as well. No effort, no reward. If you don't put in the effort, you won't get anything from it.
A lot of people seem to feel entitled, whether they realize it or not. And they feel entitled because they are blessed, and didn't have to work for the benefits they have. They reap from the seeds that someone else planted, whether it be days, months, years, or decades ago.
So my question for you is this - what will your children reap from the seeds you are planting? Are we going to sow the seeds of anger, wrath, hatred, selfishness? Because if that's what you sow, then that's what you'll get. And not only you, but your children as well. Perhaps even people you'll never meet.
So, to this quote, I would perhaps add "Watch what seeds you plant, for they determine the future."
And the same goes for other things as well. No effort, no reward. If you don't put in the effort, you won't get anything from it.
A lot of people seem to feel entitled, whether they realize it or not. And they feel entitled because they are blessed, and didn't have to work for the benefits they have. They reap from the seeds that someone else planted, whether it be days, months, years, or decades ago.
So my question for you is this - what will your children reap from the seeds you are planting? Are we going to sow the seeds of anger, wrath, hatred, selfishness? Because if that's what you sow, then that's what you'll get. And not only you, but your children as well. Perhaps even people you'll never meet.
So, to this quote, I would perhaps add "Watch what seeds you plant, for they determine the future."
September 23, 2013
Stretching: Improving Flexibility (Health Blog Series, Post #7)
So today we're going to work on flexibility! :D But first, how did your homework go? Did you do it? Have you noticed a difference? Let me know in the comments! ^-^ (Here's the last post, if you're curious.)
There are many ways to improve your flexibility, but today we're just going to look at three simple steps to help you get started.
Step One: Warm-up
This is important, because stretching your muscles before a warm-up can cause injury, and we don't want that. In fact, it's better to do a full workout before stretching. Continue doing your balance exercises from last week, and then walk briskly or bike for twenty minutes to half an hour.
Step Two: Dynamic Stretching
When I say stretching, you probably immediately produce an image of you sitting on the floor and reaching for your toes, or something similar. We're not doing that yet, so hold your horses.
Dynamic stretching is more like a form of exercise than you were probably expecting. An example of this kind of stretch is swinging one leg up as high as you can while keeping it straight. In martial arts, this is known as a stretch kick. (For a martial arts twist, and to improve balance, try this without wall support and keeping your hands in a guarding position.)
Another dynamic stretch you can do is called an inch worm. Start from a pushup position, and walk your feet up to your hands as close as you can. Then walk your hands forward into the pushup position again. (You can check out this list of dynamic stretches for more.)
Step Three: Static Stretching
Static stretching is more like what you're probably familiar with. It's a stretch done from an unmoving position, hence the 'static.'
One example of this kind of stretch is the ubiquitous reaching for your toes. Another is to pull one leg in so your foot rests on your knee, and reach for the toes on the outstretched foot. There are a great number of static stretches for the different muscles in your body.
Step Four: Homework! :D
Yes, you have more homework. ^-^ First, pick your dynamic and static stretches. You can ask your doctor for stretches he or she thinks would benefit you, or you can find your own. If you choose that method, however, take care to avoid injury and make sure you are doing it properly!
Next, start your workout list. For now, it should be something like this:
Balance Exercises - Five minutes
Walking or Biking - Twenty to thirty minutes
Stretching - Five minutes
Obviously this will change depending on your schedule, your individual needs and your own level of fitness and flexibility, but that's a basic outline. Do this (or your own version) three nonconsecutive days a week.
Let me know how you're doing, and post below. :) Good luck, and have fun!
There are many ways to improve your flexibility, but today we're just going to look at three simple steps to help you get started.
Step One: Warm-up
This is important, because stretching your muscles before a warm-up can cause injury, and we don't want that. In fact, it's better to do a full workout before stretching. Continue doing your balance exercises from last week, and then walk briskly or bike for twenty minutes to half an hour.
Step Two: Dynamic Stretching
When I say stretching, you probably immediately produce an image of you sitting on the floor and reaching for your toes, or something similar. We're not doing that yet, so hold your horses.
Dynamic stretching is more like a form of exercise than you were probably expecting. An example of this kind of stretch is swinging one leg up as high as you can while keeping it straight. In martial arts, this is known as a stretch kick. (For a martial arts twist, and to improve balance, try this without wall support and keeping your hands in a guarding position.)
Another dynamic stretch you can do is called an inch worm. Start from a pushup position, and walk your feet up to your hands as close as you can. Then walk your hands forward into the pushup position again. (You can check out this list of dynamic stretches for more.)
Step Three: Static Stretching
Static stretching is more like what you're probably familiar with. It's a stretch done from an unmoving position, hence the 'static.'
One example of this kind of stretch is the ubiquitous reaching for your toes. Another is to pull one leg in so your foot rests on your knee, and reach for the toes on the outstretched foot. There are a great number of static stretches for the different muscles in your body.
Step Four: Homework! :D
Yes, you have more homework. ^-^ First, pick your dynamic and static stretches. You can ask your doctor for stretches he or she thinks would benefit you, or you can find your own. If you choose that method, however, take care to avoid injury and make sure you are doing it properly!
Next, start your workout list. For now, it should be something like this:
Balance Exercises - Five minutes
Walking or Biking - Twenty to thirty minutes
Stretching - Five minutes
Obviously this will change depending on your schedule, your individual needs and your own level of fitness and flexibility, but that's a basic outline. Do this (or your own version) three nonconsecutive days a week.
Let me know how you're doing, and post below. :) Good luck, and have fun!
September 22, 2013
It's September 22! You Know What That Means - Happy Hobbit Day! :D
Yes, I'm a geek, nerd, weirdo, superfan - whatever you want to call it. I actually celebrate Hobbit Day. What is Hobbit Day?
Well, first of all, for those who haven't read either The Hobbit or the Lord of the Rings trilogy, September 22 is both Bilbo and Frodo's birthday. And they are Hobbits.
So I'm doing a tribute to them both today. :) And if you're not a Tolkien fan...I'm sorry. And a little warning - I recently converted my most anti-Tolkien friend into a Ringer. You've been warned.
What is a Hobbit?
Well, I would suggest reading the books, but if you can't or won't, then I can tell you that Hobbits are small, nimble, and can walk through woods very quietly. They like the colors yellow and green, and prefer living in either Hobbit-holes, or low houses. If they have a second story to their houses, they sleep on the ground floor. They rarely wear shoes, and have curly hair on their feet. They're fond of food, and like to eat six meals a day if they can get them.
It's for these reasons, and the fact that they're generally simple folk, that most people in Middle-Earth don't think them worthy of much notice. But two of our favorite Hobbits, Bilbo and Frodo Baggins, proved them all wrong. :)
Martin Freeman as Bilbo Baggins in 'An Unexpected Journey.' 
Elijah Wood as Frodo Baggins in 'The Fellowship of the Ring.' For those of you who are in the know, Frodo's adventure started on September 22, when Bilbo gave up the One Ring as he left Hobbiton. This date was also their birthday; in The Fellowship of the Ring, it is Bilbo's one hundred and eleventh birthday, and Frodo's thirty-third. Earlier, in The Hobbit, Bilbo spent one memorable September 22 in Lake-town, before the dragon Smaug was killed. He had a terrible cold on that occasion, as he had spent a long time in the water (there were barrels, and the dwarves were in them...it's a long story).
Frodo also left Hobbiton on a September 22, and made for Crickhollow after selling Bag-End to the Sackville-Bagginses.
It was because of these two Hobbits that the dwarf kingdom Erebor was reclaimed from the dragon Smaug, and the One Ring destroyed. Hobbits may not look like much, and they might be small and fond of food, but they're made of strong stuff.
As Galadriel said in the movie 'The Fellowship of the Ring,' "Even the smallest person can change the course of the future." And she's right, of course. Anyone who's read these books or watched these movies has learned lots of things - not the least of which is that you don't have to be big, or famous, or important, to make a difference!
My Hobbit Day
Unfortunately, Hobbit Day has a way of sneaking up on me, so I don't get to eat this delicious cake today. But I thought you all might like to know how I did it to get ready for your own Hobbit Day celebration! :D My Recipe Contribution for Hobbit Day:
Ingredients:
One cake mix (I used lemon)
Heavy whipping cream
The fruit of your choice (strawberries and blueberries work amazing, by the way)
Vanilla
Sugar
Colored sugar sprinkles
~Choose any cake mix (or recipe) you want, and prepare according to the directions.
~While it's baking, get a half-gallon carton of heavy whipping cream, some sugar, and some vanilla. Add the sugar and vanilla to the heavy whipping cream while beating with a mixer. Don't forget to taste-test often! Once the cream is stiff and thick, you can spread it over your cake.
~Once your frosting has been spread to your satisfaction, decorate with your choice of fruit at the top and bottom edges, for a border.
~Choose your Middle-Earth language and what you want it to say (I used part of the first line of the poem that's on the Ring), and carefully cut it into the frosting.
~Choose the color of sugar sprinkles you want, and pour some into the palm of your hand.
~Carefully sprinkle the sugar, using your forefinger and thumb, into the knife-marks you made in the frosting, until the words can be clearly seen.
~Eat, if you can bear to cut it! Refrigerate to save for later. :)
Did you use my recipe? Share a photo! Or a recipe you did use. That would be just as awesome. ^-^
Have an awesome Hobbit Day!
September 21, 2013
Peter's Orders (Free Fantasy Short Story)
When the fairy women and children emerged from hiding, the forest creatures ventured from their own hiding places as well. There were quiet greetings and thanks, and no small amount of wide-eyed surprise, though that was quickly smothered.
Beenie, who had hidden her shaking hands in her skirts, looked about for Troy and his parents. Surely they'd be around here somewhere? If not Troy, then his parents. They might have sent him back to the catacombs, but they would want to be here - wouldn't they?
Hard as she looked, she couldn't see them. There were other squirrels, and chipmunks, and birds, and even a deer that leaped lightly over the walls of the new fort. But she didn't recognize anyone. Her stomach clenched. The deer, a graceful doe, was kneeling so that the injured could be tied to her back and carried inside. Had they been hurt and taken inside already?
Beenie's wings fluttered with her agitation. She looked around carefully, and, once she'd discovered that she wasn't being watched, left the group. They didn't see her go.
She flew up and over the wall, and into the fort.
Inside, the forest creatures were moving even more frantically than they were outside. But this movement had a different purpose. The creatures who crossed the Ring were carrying bandages and plants used for healing in their arms and hands.
Beenie still couldn't see Troy or his parents, and her stomach clenched. What if they were hurt?
Her eyes cast about for any familiar figure, and landed on Peter, who was still at the head of the Ring, his muzzle resting on the grass. She made right for him. If anyone knew what had happened to her friends, it would be him.
She lighted on the grass before him, and waited hesitantly. His eyes were closed, and his breathing was heavy.
"Peter?" she said. His eyes opened, and when he saw her, there was a light of recognition in them.
"Beenie," he said. "Have you done as I asked?"
"Yes, sir," she replied. "The fairies are here."
"That is good."
"Peter," she blurted. "Where is Troy? And his parent - are they all right?"
A weary smile crossed his face. "They are well," he said. "They are tending the wounded in the infirmary. Wait."
His last command stopped her from rushing off again.
"You and the other fairies are to report to the birds," he said. "There will be time for you to greet your friends later."
"The birds?" Beenie said, regretfully turning back to face him. "But - why?"
"The birds are putting together a fighting wing. The fairies can fly, and will therefore be of use in that particular endeavor. We have some time, and you must all be trained to work together. Your friends are safe, and you have no reason to fear for their well-being. Go now, and report to Mort."
His speech seemed to have exhausted him, and his nose drooped to the ground again. Beenie considered saying something more, but his eyes had closed, and she couldn't bring herself to disturb him again.
With one last glance at the tired unicorn, Beenie took to the air again, and went in search of the bossy robin. Despite her impatience at being unable to see her friends, a thrill of excitement roiled in her belly.
She was to be part of a fighting wing!
Beenie, who had hidden her shaking hands in her skirts, looked about for Troy and his parents. Surely they'd be around here somewhere? If not Troy, then his parents. They might have sent him back to the catacombs, but they would want to be here - wouldn't they?
Hard as she looked, she couldn't see them. There were other squirrels, and chipmunks, and birds, and even a deer that leaped lightly over the walls of the new fort. But she didn't recognize anyone. Her stomach clenched. The deer, a graceful doe, was kneeling so that the injured could be tied to her back and carried inside. Had they been hurt and taken inside already?
Beenie's wings fluttered with her agitation. She looked around carefully, and, once she'd discovered that she wasn't being watched, left the group. They didn't see her go.
She flew up and over the wall, and into the fort.
Inside, the forest creatures were moving even more frantically than they were outside. But this movement had a different purpose. The creatures who crossed the Ring were carrying bandages and plants used for healing in their arms and hands.
Beenie still couldn't see Troy or his parents, and her stomach clenched. What if they were hurt?
Her eyes cast about for any familiar figure, and landed on Peter, who was still at the head of the Ring, his muzzle resting on the grass. She made right for him. If anyone knew what had happened to her friends, it would be him.
She lighted on the grass before him, and waited hesitantly. His eyes were closed, and his breathing was heavy.
"Peter?" she said. His eyes opened, and when he saw her, there was a light of recognition in them.
"Beenie," he said. "Have you done as I asked?"
"Yes, sir," she replied. "The fairies are here."
"That is good."
"Peter," she blurted. "Where is Troy? And his parent - are they all right?"
A weary smile crossed his face. "They are well," he said. "They are tending the wounded in the infirmary. Wait."
His last command stopped her from rushing off again.
"You and the other fairies are to report to the birds," he said. "There will be time for you to greet your friends later."
"The birds?" Beenie said, regretfully turning back to face him. "But - why?"
"The birds are putting together a fighting wing. The fairies can fly, and will therefore be of use in that particular endeavor. We have some time, and you must all be trained to work together. Your friends are safe, and you have no reason to fear for their well-being. Go now, and report to Mort."
His speech seemed to have exhausted him, and his nose drooped to the ground again. Beenie considered saying something more, but his eyes had closed, and she couldn't bring herself to disturb him again.
With one last glance at the tired unicorn, Beenie took to the air again, and went in search of the bossy robin. Despite her impatience at being unable to see her friends, a thrill of excitement roiled in her belly.
She was to be part of a fighting wing!
