“Welcome to Spiritual 15 Morning Workout

Weekly Newsletter

 

My Spiritual 15 Morning Workout® is a ‘zero-impact’ muscle toning and strengthening exercise program created for maturing adults and those with limited mobility, or for those who want to increase their daily energy and endurance levels.

All it takes is 15 minutes a day…  increase your energy levels to develop and enhance a socially active lifestyle.

The CDC and the Dept of Health and Human Services recommends that adults exercise regularly 3 -5 times a week or establish a daily routine.

With the coming changes in healthcare and Medicare, it is essential that we as older adults take a more proactive approach to assuring good health without the assistance of pharmaceuticals and their damaging side effects.

We’ll also dwell into the supplemental areas of wellness and good health for all adults by utilizing proper nutrition and diet control. What we put into our bodies is a major factor in our health and wellness, what we digest and what we fail to digest is important to the overall health of our mind/body/spirit.

 

I am a spiritual child of the Most High. I practice the “gift of Spirituality” our direct connection to God through his divine spirit – the Holy Spirit. Who is here to guide and counsel us through our daily lives.

But it takes faith. the faith it takes for you to get up off the couch and for 15 minutes each day, strengthen your minds and bodies and enhance the quality of our lives with mobility and alertness.

I promise you after 7 straight workouts, you will see a difference in muscle strength, balance and weight. Check with your doctor to see if a low-impact strengthening program is right for you.

For balance, I like to warm up with some basic Tai-Chi movements before beginning the exercises. But I’ll also include tips on balancing, abs  and lower body  exercises in the video bar below.

I hope to see you guys in the morning. Peace be with you today!

 

Sincerely

W. Keith

http://clubpopping.com/spirtual15

bit.ly/spiritual15

 

Sign up and register for my informative weekly newsletter concerning wellness and health for maturing adults, chronic pain and fatigue sufferers and weight issues.

 

Sign Up for our Spiritual 15 Morning Workout Newsletter

Stay up to date on the latest diet suggestions/changes and discount offers for seniors.

Subscribe to the “Spiritual 15 Morning Workout ™  newsletter and stay up-to-date on the latest dietary suggestions for maturing adults and save on discounted offers for products to enhance  an active lifestyle.  http://bit.ly/Spiritual15

Warm up exercises presented by Dr. Adeline Ge. Exercises are presented in this educational video from the National Center for Complementary and Alternative Medicine, NIH. Learn more about tai chi at nccam.nih.gov. [Part 2 of 5]

Is your nutritionist lying to you? Chances are, you’ve heard at least one of Dr Gundry’s 5 lies nutritionists want you to believe – and that means you’re paying big bucks for bad advice. From low fat diets to eating too much protein, here are Dr. Gundry’s top 5 nutrition myths to avoid – and what to do instead!

Get your body in alignment, release tension and improve your balance with this 5-minute routine from celebrity trainer, Joel Harper.

A daily morning workout ritual is good for the mind, body, and spirit. It feeds the soul. Daily walks in the park, swimming activities, jogging, walking and running, “can you touch your toes like this beautiful, active woman?”

Join the Spiritual15 Morning Workout™ and get in shape. Sign up for our newsletter for relevant tips and suggestions…

From one ’empowered’ cancer patient to another, I applaud you for putting in the work. A daily exercise routine turned out to be one of the most important decisions in my life. I was always tired and had no energy or strength in my upper body regions. Until I , through trial and error of several exercise/aerobic programs, I designed a 15 min low-impact workout program for mature adults and seniors of which I am a member, (don’t fight it, we all become members sooner than later).

 

My Spiritual 15 Morning Workout was designed with seniors in mind. I now have the energy for walks, jogging, swimming, bicycling, aerobics and weight training like I never had in my life before. And at 60 – I FEEL GREAT! Join me starting Monday Aug 7 for my 5 day, 15 min low-impact workout – and stay woke for whatever comes your way!

bit.ly/piritual15 Morning Workout

I’ll see you guys on Monday! Have a great weekend!

Articles of Interest

10 Steps to Speed Weight Loss – Weight Center – EverydayHealth

8/18/2017 10 Steps to Speed Weight Loss – Weight Center – EverydayHealth.com
https://www.everydayhealth.com/weight/steps-to-speed-up-weight-loss.aspx 1/2
Everyday Health  Weight
10 Steps to Speed Weight Loss
By Madeline R. Vann, MPH
Medically Reviewed by Lindsey Marcellin, MD, MPH
Making simple changes that either cut out or burn extra calories will add up to weight loss over the course of a year.
If you’re struggling with weight loss, then you already know it’s the little things that add up — the “little bit more” at the dinner bu􀃗et, the “little bit too tight” feeling of your clothes. But what if you also knew about the little things you could do every day to increase your weight- loss success? Here they are:
10 Steps to Speed Weight Loss
1. Switch up your snacks. “First of all, watch mindless snacking,” says Emily Banes, RD, clinical dietitian at the Houston Northwest Medical Center in Houston, Texas. “[Those calories] really add up.” Instead of grazing on the baked goodies in the break room, have a plan for healthy snacks that combines a little bit of fat, protein, and crunch, such as apple slices smeared with peanut butter. If you are counting calories, doing the math may help: a pound is the equivalent of 3,500 calories, so if you can cut 100 calories out of your day, you will lose a pound in just over a month.
2. Cut out high-calorie condiments and sugars. “Instead of getting a co􀃗ee with sugar, try Splenda,” says Banes. Likewise, try mustard on your burger or sandwich instead of mayonnaise, and order your salad dressing on the side so that you can control the amount you eat.
3. Hoof it. “Exercise is key,” says Banes. People who manage at least 150 minutes of activity a week are more successful with weight loss. Take the stairs instead of the elevator or park a bit farther from your destination so you have to walk. This will add extra exercise — and burn more calories.
4. Anticipate temptation. If you know you can’t resist freshly baked brownies, don’t keep a mix in your pantry. Also, if you are going somewhere with friends and family and know you’ll have a hard time controlling yourself, make a decision before you get there about what you will eat — and stick to it.
5. Try the veggie-loaded plate method. Banes recommends using your plate to guide your food selection and portion sizes. One half of the plate should be vegetables. The other side can be split between protein and starchy carbohydrates. If you decide to get a second plate, says Banes, it had better be all vegetables. People who eat –

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