A health newsletter for adults over 60 who want to live fully, stay engaged in life, and continue doing what they love! |
Exercises You Can Do With Everyday ObjectsA common
misconception about exercising is the belief that you need equipment or a gym membership to work out. While those things can be helpful, there are plenty of ways to get a great workout without them. Today, I'll show you how to use just a few household items for an effective workout. All you'll need is a soup can, a medium-sized water bottle, and a milk jug filled with water. |
Each of these objects will provide different resistance levels. For each exercise, I’ll
suggest an item to use, but feel free to choose a heavier or lighter option if needed. |
1. Water Bottle Bicep Curls- How: Hold a water bottle in one hand, curl your arm upward, and slowly lower it
back down. This strengthens your biceps. Repeat on both arms 8-10 times.
2. Water Bottle Shoulder Press- How: Hold a water bottle, press it overhead, then lower it back down. This strengthens your shoulders and arms. Repeat on both arms 8-10 times.
3. Milk Jug Deadlifts- How: Stand with feet shoulder-width apart, hold the milk jug with both hands, push your hips back and bend at
the waist to lower the milk jug toward the floor, then stand up straight. This strengthens your legs, glutes, and lower back. Repeat 8-10 times. (Note: If you experience back pain, avoid this exercise or consult a trainer before proceeding.)
4. Milk Jug Chair Squats- How: Hold the milk jug close to your chest and sit down on a chair. Stand back up. This strengthens your legs and core. Repeat 8-10 times.
5.
Bent-Over Rows- How: Bend slightly at your hips and knees, hold the milk jug in one hand, and pull it toward your chest, then lower it back down. This works your back and arms. Repeat on both sides 8-10 times.
6. Soup Can Side Arm Raises- How: Hold a soup can in one hand, raise your arm out to the side, and slowly lower it. This strengthens your shoulder and improves stability. Do both sides
8-10 times.
7. Milk Jug Tricep Extensions- How: Hold the milk jug overhead with both hands, bend your elbows to lower the jug behind your head, and then straighten your arms. This works the triceps. Repeat 8-10 times.
8. Milk Jug Step Ups- How: Hold the milk jug with one hand and step both feet up on the step, then both feet down. Â Repeat this 15-30 seconds with the milk jug
in one hand, then 15-30 seconds with the milk jug in the other hand. Â This strengthens your legs.
9. Water Bottle Core Twists- How: Sit or stand holding the water bottle in front of your chest. Twist your torso to the right, then to the left. This strengthens your core and improves mobility. Twist in both directions 8-10 times.
10. Milk Jug Farmer’s Walk- How: Hold the milk
jug in one hand at your side, stand up straight with your shoulders down and back, and walk forward 10-15 feet. Switch hands and repeat 4-6 times. This improves grip strength, posture, and balance.
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Repeat this workout 1-2 times for a full-body session lasting 20-30 minutes. This
workout strengthens all the major muscle groups without the need for equipment or a gym membership! Â Important Tip
It’s important for exercises to feel challenging, but if any movement causes sharp pain, stop immediately. Consult a doctor and seek guidance from a trainer before trying that exercise again. Feel free to contact
me with any questions- kristen@togetherwon.com. |
Questions for the TrainerIf I start exercising now, how long will it take before I see results?  If you exercise 3 or more times a week, typically, you can start noticing improvements in energy levels and mood within 1-2 weeks. For noticeable changes in strength or endurance, it usually takes about 4-6 weeks. If you're aiming for significant weight loss or muscle gain, it may take 2-3 months, depending on your goals and commitment. Remember, everyone progresses at their
own pace, and consistency is key. Â Do you have a question that I could include in the newsletter? Â Email it to kristen@togetherwon.com, or fill out the form on the TogetherWon website: |
 Get Personal Training in the Comfort of Your Home
Are you interested in improving your strength, balance, and cognitive function, but feel like you need some guidance and accountability? I offer individual and small group training in the comfort and convenience of your home. Contact me today to schedule your FREE CONSULTATION & BALANCE ASSESSMENT! |
Salmon
with Avocado SalsaA unique and healthy dinner idea is Salmon with Avocado Salsa. It’s flavorful, packed with healthy fats, and easy to prepare. Ingredients:- 2 salmon fillets
- 1 tablespoon olive oil
- 1 teaspoon cumin
- 1 teaspoon paprika
- Salt and pepper to taste
- Juice of 1 lime
For the Avocado Salsa:- 1 ripe
avocado, diced
- 1/2 small red onion, finely chopped
- 1 tomato, diced
- 1 tablespoon cilantro, chopped
- Juice of 1 lime
- Salt and pepper to taste
Instructions:- Season the salmon fillets with olive oil, cumin, paprika, salt, pepper, and lime juice.
- Cook the salmon in a pan over medium heat for about 4-5 minutes per side, or until fully cooked and flaky.
- Make the avocado
salsa by combining diced avocado, red onion, tomato, cilantro, lime juice, salt, and pepper in a bowl. Mix gently.
- Serve the salmon topped with the fresh avocado salsa.
This dish is rich in omega-3s from the salmon and healthy fats from the avocado, creating a delicious and nutrient-packed meal! Â |
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