Workout Hacks with CAT (low intensity workouts that tone muscles and helps lose inches)

I was trained to believe that you had to work "hard" (concentrically or contracted position) to get results in your body, something my body is not looking forward to as I get older. I am so glad I am learning so much about muscles and low impact workouts that focus on working out eccentrically (stretched position) that don't require me to work "hard" for results.

"It is generally known that eccentric actions generate greater force than isometric and concentric contractions and at a lower metabolic cost." Article provided if you want to read up on the benefits of working out eccentrically. https://doi.org/10.3389/fphys.2017.00447

I've designed low intensity workouts that work on toning muscle by pulling the muscles tighter to the body, losing inches, lengthening muscles, stretching so the muscles can move through the full range of motion to decrease injury, and most importantly, helps us feel good about ourselves. Modifications are provided for knees, ankles, and other joint problems. The workouts are called "Workout Hacks with CAT," because I take exercises from all styles and adapt them safely for our more mature bodies to tone the muscles for a tone and lean look, losing inches in the arms, thighs, and stomach, and lifting your bum. My friends and I decided to workout to get into shape starting in 2020 and now I'm certified as a personal trainer. The workouts include a warm-up, workout, stretch and cool down in 30-45 minutes. Workouts are low intensity and modifications provided as needed. (Research has shown that low intensity workouts and dynamic stretching are just as effective as high-intensity workouts in making positive changes to our body). I have not cut much of the video or done anything fancy to this recording, so you are getting me, my friends and this workout in all our imperfect glory. I teach conditioning and technique at a local dance studio and have a background in sports medicine that I use to come up with some fun & effective routines. Exercise shouldn't be something we dread or hate as we get older, but a way to connect with each other and improve our body image while decreasing possible injuries from poor muscle tone. It’s easy to get caught up in one style of working out and then our body adapts and we don’t see the results we want as quickly. That’s why I started “workout hacks” because it’s nice to get a variety in to challenge our bodies and to help us from getting bored. If you like the videos, please subscribe to my youtube channel.

Top Videos:

Abs and Arms on the floor https://www.youtube.com/watch?v=EcL-NY4UKRo Inner and Outer thigh workout (slim & tone) on the floor https://www.youtube.com/watch?v=YI-iAdbOvLs Abs (long and lean) in 40 minutes https://youtu.be/_gZmKbWFasY Pilates ball for arms and core part 2 https://youtu.be/VXgvQIKIEWk Pilates ball working arms and core in 30 minutes https://youtu.be/zntLwVqBmpE Resistance Bands (stronger arms and legs) https://youtu.be/h9VRqiBIPLc No-Intensity (lose inches) workout in 40 minutes https://youtu.be/9K6X9dYWIeE

Other videos to consider: Piyo #5 https://www.youtube.com/watch?v=meuT8... Barre #4 https://www.youtube.com/watch?v=3xCYw... Barre #5 https://www.youtube.com/watch?v=XpgZW... Light Weights #2 https://www.youtube.com/watch?v=5vArK... Light Weights #3 https://www.youtube.com/watch?v=N7FUT... Abs and Arms on the floor https://www.youtube.com/watch?v=EcL-N... Thigh workout https://www.youtube.com/watch?v=YI-iA... Ab Workout on the floor https://www.youtube.com/watch?v=J1beveBj2NY

Arms and Legs in 30 minutes https://www.youtube.com/watch?v=krY4NNVgbiw&t=698s

Not all exercises are suitable for everyone. If you are concerned about whether the exercise in this or any other diet or exercise program are right for you, do not do them unless you’ve been cleared it with your physician. This is a particularly important if you are overweight, pregnant, nursing, taking regular medication or have any existing medical or healthy conditions. The workout tips and instructions included in this video are not a substitute for medical counseling. As with any exercise program, if at any point during your workout you begin to feel dizzy, faint, or have physical discomfort, you should stop immediately. You are responsible for exercising within your limits and seeking medical advice and attention as appropriate. My workouts, subsidiaries, and affiliates are not responsible for any injuries that result from participating the exercises shown in this program. Enjoy your workout!

Let’s create a rock scavenger hunt in your neighborhood for $15

Want to create some fun in your neighborhood for $15?

Let’s create a rock scavenger hunt!

I went to the 99 cent store and dollar store and bought different colors of acrylic paint and paint brushes and mod podge. (Other stores to look at are Michaels and Walmart.) Then I had a neighbor redoing their yard, so we scavenged for smooth, large rocks and brought them home. (You can buy rocks from garden center or Amazon that work well for painting rocks).

I made a sign on the computer that read (place online for your neighborhood or post around the community):

Let’s Rock the Enclave!

Rock Scavenger Hunt

 ·       Painted rocks (like a strawberry painted rock) have been hidden in public spaces throughout the Enclave (like parkways, parks, trees, etc.)

·       If there is not a number on the bottom of the rock, move it to a new hiding spot in the Enclave (avoid private property).

·       If you find a number on the bottom, keep it as a souvenir!

·       Post messages and pictures on Nextdoor (online app) to show off the fun!

·       Feel free to add your own rocks to the scavenger hunt (acrylic pain, mode podge, and smooth rocks are the easiest ways to start).

1.  Then we on our daily walk and hid the rocks along public land.
2.  Now when we walk in the morning it’s fun to see what rocks were found or if any were hidden in a different location.

 There are some websites that help for those who really get into this hobby. Pinterest and google have lots of pictures, which is what I started with.

 50 Easy Rock Painting Ideas for Beginners

 RockPainting 101

 AcrylicPaint Pens

 Rocks to paint

Christmas Morning Veggie and Egg Recipe Plan

Its Christmas morning and I’m going to make a yummy breakfast but I’m not going to spend hours doing it. So I’ve collected recipes over the years and over time have come up with a menu that works for me and my family. Something simple, healthy, and yummy and works well for those on special diets. No matter what I choose for my breakfast morning, I always include this recipe!

Sheet Pan Veggies and Eggs

Prep 10 minutes (especially if you buy everything pre-packaged- which I do!)

Cook 20 minutes (10 minutes plus 10 minutes equals 20 minutes- I can do math!)

Ingredients: (amount doesn’t have to be exact)

Package of mushrooms 8oz

Package of broccoli florets 12 oz

1 red bell pepper, chopped

3 Tbsp avocado oil

¼ tsp dried thyme

8 large eggs

Directions:

1.       Preheat oven to 400 F.

2.       Combine mushrooms, broccoli, pepper, oil, thyme, salt, pepper, and any other veggies you want to throw in there- on a rimmed baking sheet lined with parchment paper. (Parchment paper should work up to 425 F).

3.       Spread veggies into a single later and bake for 10 minutes or until veggies brown. Stir

4.       Make 8 indentations (or however many eggs you want to squeeze in) in vegetables.

5.       Crack an egg into each indentation and sprinkle with salt and pepper to preferred taste.

6.       Bake 8-10 minutes or until eggs are done as desired. They won’t looked “cooked” so check firmness.

 

Free Online Games to Play With Friends

During this pandemic time, my friends and I have come up with some fun ways to stay busy with a game night! We meet up on Zoom and then we choose a game, I share my screen, and “presto”- we have game night!

Most games will require two devices, the computer to see the game, and your phone to write your answers in. 

All games are free online except Jackbox TV, which has party packs of 6 games for around $20. Our favorite Jackbox games are Fibbage, Drawful, You Don’t Know Jack, Quiplash, Dictionarium, Push the Button, and Joke Boat. Check the games for numbers of players allowed and if it allows audience members to join. 

We've been playing games every Friday night for three months and cycle through different games online depending on our mood. Enjoy!

Online Games

Cards Against Humanities -Allbad.cards (Adults only) takes up to 50 players. FREE

Scattegories - swellgarfo.com (as many players as was you want). Everyone will need a pad of paper. FREE

Code Names - horsepaste.com (as many as you want for two teams). FREE

Jackbox TV - jackboxgames.com (games take 2-10 players, some accept audience members too) Game packs for under $20.