RAY HOYT, PATTY TREMBLAY, JEN GENDRON
INSPIRING INSTRUCTORS, VALUED MEMORIES
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| Bob Whole Body Mobility In Gomukhasana & Half Lotus Demonstrating Muscle and Joint Mobility Good Balance Controlled Breathing, Calm Mind |
The above asanas, done while instructing two women in their 70's during 2015, are among movements included during daily morning and evening home yoga sessions.
Adding a preliminary 'getting started' sequence of eight asanas each morning has facilitated forward (Tortoise pose: with arms under legs, deep hand clasp behind back, head on mat, feet together) and backward (Supta Virasana: in supine position with arms fully extended, bent knees together) movements.
Selectively using a back and abdominal support belt also has contributed to moving better, more safely in many asanas including Camel, Eight-Angle, Forward Splits and 'Bird of Paradise'.
I have continued to document each of my daily yoga sessions to evaluate progress: monitoring whole body responses to each asana that informs the sequence of customized movements selected to maintain, enhance mobility.
Documenting any discomfort, all perceived mobility limitations or restrictions have led to adjustments being made and, at times, restorative yoga sessions to allow for gentle, more accessible and less challenging movements.
Extra time was required to prepare both palms, some fingers compromised by Dupuytren's Contracture for asanas including Plank, Side Plank, Firefly, Eight-Angle.
As is the past, yoga blocks along with other props (including straps, sandbags) have served as useful, effective alternatives to prescription medications to deal with geriatric aches and pains.
I have continued to eat small amounts of nutrient-rich diverse foods (vegetables, fruits, nuts, seeds, grains, spices, some dairy and seafood, no meat) to obtain the requisite proteins, carbohydrates and fats to achieve and maintain a healthy nutrition status.
Keeping hydrated remained a priority and was accomplished by drinking water throughout each day and, less frequently, tea and coffee.
While intentionally limiting most processed food selections with exceptionally high levels of salt, sugar and fat, I did enjoy various drinks and selected pastry in moderation at the Booklovers Gourmet in Webster, MA, owned by Deb Horan.
As in the past, I did not take any vitamins, consume any supplements or require any medications since my last post.
The approach, success I have experienced these past years to reduce, maintain a weight in the 120's through daily calorie restriction practices were further modified during the past two months.
Initially, no food was eaten for periods of 14 to 18 hours (having only water, tea or coffee) several times during a week.
Fasting was later extended: from 20 to 24 hours followed by a four to five hour period of eating foods.
During this past twelve days I followed this practice on successive days.
My experiences will be shared along with selective biological observations from various controlled studies published to date.
In the interim, share your thoughts on my comments, activities.
*A NOTE OF GRATITUDE
Yoga remains an enjoyable, valued lifestyle focus that continues to be rewarding as I enter my tenth year.
I do appreciate and often reflect on the two gifts Ray Hoyt offered me (= value of yoga mobility, making informed nutrition choices) many years ago that continues to enhance both my mental and physical health as a senior.
Those comments written about Ray, Patty and Jen as yoga instructors, our yoga studio 'The Yoga Loft' - acknowledging and appreciating their collective impact on my health, wellness - in my October 19, 2017 and February 12, 2018 blogs still resonate with me today.
For their many positive contributions, I say kudos and thank you.
#BobCrowther #Nutrition #Yoga
RECENT YOGA ACTIVITIES
Making adjustments to how I move has continued since my last post in July and resulted in positive outcomes without experiencing any injuries from ignoring, exceeding physical abilities.
Selectively using a back and abdominal support belt also has contributed to moving better, more safely in many asanas including Camel, Eight-Angle, Forward Splits and 'Bird of Paradise'.
I have continued to document each of my daily yoga sessions to evaluate progress: monitoring whole body responses to each asana that informs the sequence of customized movements selected to maintain, enhance mobility.
Documenting any discomfort, all perceived mobility limitations or restrictions have led to adjustments being made and, at times, restorative yoga sessions to allow for gentle, more accessible and less challenging movements.
Extra time was required to prepare both palms, some fingers compromised by Dupuytren's Contracture for asanas including Plank, Side Plank, Firefly, Eight-Angle.
As is the past, yoga blocks along with other props (including straps, sandbags) have served as useful, effective alternatives to prescription medications to deal with geriatric aches and pains.
UPDATING
RECENT APPROACHES TO NUTRITION
ONE RECENT OCTOBER MEAL
Shrimp, Broccoli, Asparagus
Shrimp, Broccoli, Asparagus
Keeping hydrated remained a priority and was accomplished by drinking water throughout each day and, less frequently, tea and coffee.
While intentionally limiting most processed food selections with exceptionally high levels of salt, sugar and fat, I did enjoy various drinks and selected pastry in moderation at the Booklovers Gourmet in Webster, MA, owned by Deb Horan.
As in the past, I did not take any vitamins, consume any supplements or require any medications since my last post.
The approach, success I have experienced these past years to reduce, maintain a weight in the 120's through daily calorie restriction practices were further modified during the past two months.
INITIAL EXPERIENCES
WITH
INTERMITTENT FASTING
WITH
INTERMITTENT FASTING
APPROACH
Since my July 28, 2019 post, I have experimented with different intervals of fasting as an additional way to reach and maintain an adolescent, high school weight.
Initially, no food was eaten for periods of 14 to 18 hours (having only water, tea or coffee) several times during a week.
Fasting was later extended: from 20 to 24 hours followed by a four to five hour period of eating foods.
During this past twelve days I followed this practice on successive days.
For example, I would eat relatively small amounts of foods between 10am to 2pm and have only liquids when not eating solid foods.
ACCOMPLISHMENTS
- Realized goal to lower, maintain weight at, below 125 pounds - to values also experienced 50+ years ago and more recently during 2017, 2018
- Weight reduction occurred without compromising health - obtaining a leaner yet strong and more supple, mobile body
- Observed a further reduction of abdominal (visceral) fat resulting in improved yoga mobility and improved breathing
- Retention of muscle strength and endurance were reflected in abilities to do more demanding yoga asanas easily
- Significantly, limiting food consumption to a 4-5 hour period followed by fasting did not lead to sensations of being hungry
FUTURE INTENTIONS
I will continue to document and evaluate my calorie restriction and intermittent fasting practices during 2019.My experiences will be shared along with selective biological observations from various controlled studies published to date.
In the interim, share your thoughts on my comments, activities.
*A NOTE OF GRATITUDE
I do appreciate and often reflect on the two gifts Ray Hoyt offered me (= value of yoga mobility, making informed nutrition choices) many years ago that continues to enhance both my mental and physical health as a senior.
Those comments written about Ray, Patty and Jen as yoga instructors, our yoga studio 'The Yoga Loft' - acknowledging and appreciating their collective impact on my health, wellness - in my October 19, 2017 and February 12, 2018 blogs still resonate with me today.
For their many positive contributions, I say kudos and thank you.
#BobCrowther #Nutrition #Yoga
