I was able to achieve mobility, nutrition, weight and wellness objectives during the past twelve months while confronted with significant and lingering upper body traumas.
REGAINING
UPPER BODY MOBILITY
RANGE OF MOTIONS
IN
*DOWNDOG
OVER TWELVE MONTHS
Chest, back, neck, shoulders, arms, wrists and hands were all initially negatively impacted and extensively limited my range of motions from a car accident.
-
The Downdog asana shown above was one of many hatha yoga movements I used to evaluate my mobility status.
Being patient and focusing on what was possible, what I could safely do each day was rewarded with a gradual return of range of motions before both injuries.
NOTABLE ACCOMPLISHMENTS
[1]
MAINTAINING, IMPROVING
WHOLE BODY MOBILITY
FOURTH YEAR
OF
MORNING AND EVENING YOGA
INCLUDED
FOCUS ON BALANCE
MY RECOVERY WAS FACILITATED
FROM
BOTH
PHYSICAL THERAPY
&
MASSAGE
SESSIONS
_
A
SPECIAL
ACKNOWLEDGEMENT
I remain grateful to RAY HOYT for offering me an opportunity to become a regular, monthly massage client.
My bodywork sessions with Ray during the past three months have been especially beneficial.
NOTABLY
Significant improvements to address both mobility restrictions and pain in my upper body have been experienced.
The results from focusing on my right biceps and two rotator cuff muscles (supraspinatus, infraspinatus) as well as my left chest, clavicle has given me confidence of regaining most of my range of motions before the car accident.
[2]
ENHANCING
CARDIOVASCULAR FUNCTIONS
WALKING
ON
352 DAYS
DURING
2021
ENHANCING
BREATHING
&
CARDIOVASCULAR
ENDURANCE
WHILE
CONTRIBUTING
TO
HEALTHY
BLOOD PRESSURE VALUES
I exceeded initial expectations in January with my walking this year - remaining focused, disciplined despite diverse weather conditions including the winter bitter cold, summer withering heat and humidity.
-
Especially satisfying was my success dealing with low temperatures, often high winds along with snow, sleet and icy and slippery surface conditions: none of these were considered a determent from being outside.
Likewise, early walks begun after 4am - starting in the dark at times during the summer - avoided the highest elevated afternoon temperatures and humidity.
Throughout the year I was successful to deal with most prevailing conditions except heavy rains. Keeping hydrated was a priority.
2022 PLANS
New walking shoes and rain gear to avoid getting soaked will be purchased. I have begun to evaluate available jacket options that provide protection but can breathe.
ALSO
Adding some form of biking along with walking entering the new year to complement my daily yoga activities is being considered.
I am looking forward to my walks on Wachusett Mountain, at the Tower Hill Botanic Garden and possibly joining The Massachusetts Walking Tour in Western MA with musicians Mark Mandeville and Raianne Richards among other locations.
[3]
EATING BETTER
NUTRITION
Data obtained from my coronary calcium imaging, calcium score indicating high risk atherosclerosis from hyperlipidemia led me to begin taking a statin and aspirin daily.
This disclosure resulted in changes to my daily nutrition choices and to identifying alternative food sources to lessen the consumption of components (elevated and addictive levels of salt, sugar, fat) that would likely contribute to negative health outcomes.
HIGH NUTRIENT SOURCES
ARCADE SNACKS in Auburn, MA, has continued to provide me with diverse nuts, seeds and dried fruits - on most days, over twelve items are mixed and contribute to my first early morning meal.
Vegetables, fruits, legumes, mushrooms are among the plant-based foods I obtain from SHAWS and several other locations and consume frequently.
I also have benefitted and been rewarded by becoming a regular customer at THE ROSE ROOM during 2021 - consuming diverse, locally sourced and delicious meal selections prepared by JESS and BILL SABINE and their excellent staff.
As a consequence, my nutrition has been improved: better choices were made both at home, at selected local business establishments.
TWO EXAMPLES
HOME AFTERNOON MEAL
[4]
MAINTAINING HIGH SCHOOL
WEIGHT
AT
117 POUNDS
FROM
THE ROSE ROOM
-
(1) Calorie restriction and (2) time-restricted eating along with (3) nutrient-rich food sources have each contributed to maintaining a stable adolescent weight at 70 along with my various physical activities (yoga, walking).
-
Avoiding heavily processed BIG FOOD food products as described by Michael Moss in his book "HOOKED" - the subject of my October post - has been a priority.
It has been relatively easy for me these past six months to forgo processed baked foods, pastry, snacks previously eaten in small amounts during past years given what I know now about their adverse coronary health risks.
MOST REWARDING
IS
ENJOYING
SIGNIFICANT HEALTH BENEFITS
To say I am pleased, motivated to maintain this adolescent weight without experiencing any fatigue or sense of being hungry is an understatement.
[5]
EXPERIENCED
RESTORATIVE SLEEP
&
REDUCED STRESS
Both have contributed to the overall positive health status I now enjoy.
I suspect my frequent visits to the BOOKLOVERS GOURMET in Webster, MA - owed and operated by DEB HORAN - where I can interact with others in a congenial and welcoming environment undoubtedly has contributed to reducing anxiety, promoting mindfulness.
A
RECOGNITION
DR. JARROD FAUCHER
KUDOS! ... to my PRIMARY CARE PHYSICIAN and GERIATRIC SPECIALIST for his important roles during this past year addressing my various health issues.
Dr. Faucher and his colleagues have provided valued, high quality care that is appreciated.
EXTENDING
NEW YEAR GREETINGS TO ALL
FROM
SANTA & ME
 |
* DOWNDOG, TWO HAND LEG EXTENSION asana photos were taken by me using a smartphone camera with a ten second exposure delay
BOB CROWTHER - NUTRITION - YOGA
