Back to Health Project

Many of us had no place to exercise during quarantine.

And definitely weren’t motivated enough to get creative!

But, I look at it as a rebooting phase. I definitely got a lot of other things accomplished.

Now, it is time to get physical. BACK TO HEALTH!

This project will start the night of Memorial Day.

It involves a few pieces.

1) A minimum 10 minutes and maximum of 60 minutes workout each day.

2) Morning routine including the Ultimate Elixir (super green drink)

3) Afternoon routine including the Ultimate Shrooms (mushroom drink)

4) Evening routine including the Ultimate CBD (oil drops)

Please consider joining me on this project. Even if you cannot afford to buy the products, this project is free. Just follow along on fb.com/realrecess each day with Sunday nights at 7pm being the LIVE Q&A.

Stimulating Your Senses Reboots Your Soul

You know that stressful task you despise?

This Five Senses in Five Minutes Relaxation Meditation will make it worth the anxiety!

Seriously.

I look forward to these 5 minutes each and everyday.

Here’s how it goes (even if you did not have a stressful day):

PREPARATION (Use the restroom prior to beginning, this is total relaxation)-

1) Gargle with a natural, good tasting rinse to stimulate your tastebuds. This will help later while you are breathing.

2) If you cannot get out into a pine forest or fresh ocean breeze, start an essential oil diffuser using Rose or Lavender within 5 feet of your location.

3) Find a comfortable and safe area to sink into a relaxing position. Might be a beanbag, hammock or beach sand.

4) Again, if you cannot get out into nature near a waterfall, windy forest or calming ocean waves, plug into relaxing soft spa music (just make sure your phone is on “do not disturb”.

5) Now, let your eyelids fall shut as we experience this 5-minute sequence…

THE PROCESS (Start a 5-minute timer with a calming notification when to awaken)-

A) Take a long, deep inhale through the nostrils filling every space in your lungs.

B) Slowly and completely, exhale through the nostrils while making a gentle humming sound.

C) As you repeat this breathing technique, start a visualization body scan:

• Relax your scalp being aware that all muscles are disengaged.

• Relax your face being aware that all muscles are disengaged.

• Relax your neck and shoulders being aware that all muscles are disengaged.

• Relax your hands being aware that all muscles are disengaged.

• Relax your hips being aware that all muscles are disengaged.

• Relax your feet being aware that all muscles are disengaged.

D) This takes practice. If your brain drifts off losing focus, come back to the last body part you remember scanning. You may fall asleep and that is okay, too.

E) When your alarm gently wakes you, take note of all your sense one last time:

• What do you taste?

• What do you smell?

• What do you physically feel?

• What do you hear?

• Slowly open your eyes to see your hands opening and closing.

• Know that you are limitless and can accomplish things nobody thought possible!

NOTE- If you do not have use of one or more of these senses, simply visualize what would be happening if you did. Can you paint a vivid picture of these experiences? Our brains are extremely plastic (the younger you are, the better) and you can teach your brain to smell through your taste or hear through your hands, etc.

Below is a video explanation of this process. You may purchase the poster by clicking on the link after the video.

What Teaching Tech Taught me About Health

I’ve been a Certified Personal Trainer / Health Coach since 2002.

The main objective of my sessions has always been education so people eventually do not need me.

During this COVID-19 outbreak, I learned something so valuable that it may change my complete business.

I started teaching seniors how to Facetime and Video Conference with loved ones that they are no longer able to see in person due to this contagious virus.

How in the world does that relate???

The level of specifics that I need in teaching seniors how to use phones, computers and tablets is undeniable.

You can’t really say, “You have option A, B or C depending on how you want the outcome.”

Statements need to be phrased, “Do X, Y, then Z” in order to execute this function.

See the difference?

It is really the same in fitness.

I have been teaching people about their options because every ‘body’ and personality is different.

No wonder success rates are low!

Even if I give someone a great outline to maximize results, it is putting too much work in their hands.

A sub-par, generalized routine might have a higher success rate because it is easier.

With this new knowledge, I am redesigning my Recess Website to be a specific plan rather than educational philosophy.

Let’s hope it works!

Essential Home Workout Education

Every gym is closed in Pennsylvania as in many other states.

What is everyone doing?

Making the best of their situation or visiting friends with home gyms.

Read The 5 Best At-Home Workout Plans by clicking here.

Read further about how to create an exercise-inviting environment where you live…

So, what’s gonna happen in a couple months when COVID19 is wiped out and gyms open again (if they survive this long with minimal income)?

Larger gyms will buy out the ones struggling! They will be able to charge low membership rates.

There will always be the small niche gyms / studios that have rather high membership rates.

The middle sized gyms are the ones looking at hard times on the horizon.

It of course, is the option of the consumer where they will go.

Your other option is to exercise at home! A great investment (ask anyone with equipment at home now).

Start with some basic equipment you have laying around the house…

Figure out what you like and need by experimenting.

Further in the future you will start seeing furniture geared toward fitness. It’s an evolution. Why have a separate room for exercise when you have plenty of opportunity to save time, space and money?

Keep an eye on Real Recess as we develop standard for these home areas and equipment.

Brain Games for Any Generation

Exercise is often a ‘bad word’.

That is one reason I refer to it as Recess. A chance to improve yourself.

While working in the Retirement Community, I have modified the Recess Guidelines to fit (most of) their lifestyles. There are two main goals.

The first goal is fall prevention. We are maintaining or improving base of support and proprioception.

Yes, there is more that can be done but this philosophy is reaching out to those parents that do not think they NEED to exercise. It is a minimal effort to keep their attention.

The second goal here is memory function. To try new games like counting backward by two's or twirling your middle fingers around each other fires new neurons in a faster pattern each time that game is practiced. This basically means the brain is being stimulated rather than relying on instinct.

With less movement going on right now, sleep is suffering as well. These short games should help burn brain calories, tiring the person out more in the evening. (Example: Just to stay alive, a 65 year old male that weighs 160 pounds at 5 foot 10 inches burns about 1,500 calories per day. That is no activity, just sitting on the couch. 300 of those calories comes from brain function. That is 20% of total calories just from thinking! My point is that the more you use your brain, the more tired you will be at night because of the calories you burned.)

THIS VIDEO WAS CREATED FOR THE PRESBYTERIAN SENIOR LIVING COMMUNITY. WE CAN ALL BENEFIT FROM IT, SO PLEASE WATCH AND LEARN. While we are staying home and not...

Our Recess Breaks at the Community consist of:

• Feet - Improve base of support strength with range of motion games

• Hands - Coordination and range of motion challenges for neuro-plasticity

• Eyes - Move the ocular muscles in ways not typical

• Breath - Expand the intercostal muscles for increased oxygen intake

• Other Senses - Tongue movements, smells, feelings (laugh), hear

• Focus - Count in patterns or spell simple words backward

• Reaction - Clock drill or associate motions with numbers (audio and visual)

• Memory Recall - Talk about past memories (short and long)

• Problem Solving - Give a goal like touch 3 parts of your leg

• Posture - Head, Shoulders, back, hips in alignment

  Sometimes it takes 30 seconds and other times we take 30 minutes for these breaks.

The point I am trying to make is each “exercise” is for self improvement.

If you have parents in this age demographic (or you, yourself) always be aware of the environment. Look for level changes and tripping hazards remembering footwear is a big one.

Make sure walking aids are functioning properly (canes are not worn and walkers are not loose).

Finally, possibly the most important piece of advice in this blog: keep hydrated. Getting up to use the restroom is an inconvenience but worth the time because walking is an exercise and staying hydrated prevents many, many health complications.

Please comment with any questions you have. I will be sure to answer all of them! Then, share this information with your parents and grandparents!

YOU can start these exercises now too. It COULD prevent Alzheimer's.

Autobiogravlog: How to Get Hired

As I hope YOU are doing, I’m learning new hobbies during this economic down time.

The first, an autobiography vlog time capsule for my future self to be opened when I’m 70.

I just completed my first one on YouTube. It’s all about careers.

Why though?

Think about the best day of your life.... (take a moment) Now think about the day before your last birthday. Why is it easier to remember the first moment? Emotion plays a large role, but also the amount of times you have recalled that moment. The more you think about a memory, the stronger it becomes. That is the purpose behind this video. In 30 years I will look back and see what memories I recall and what sounds ridiculously absurd. Simultaneously, looking back at all I have accomplished increases my self-esteem. Remember, learn from the past but do not dwell on it. It's how you react to events that defines you, not the actual event.

The time you spend thinking back is good for your memory (if you want to remember it).

Life is about balance. This new hobby takes up a fraction of my week.

I’m excited to see your #autobiogravlog. Please share!

1. Newspaper Delivery Person Altoona Mirror

2. Disc Jockey Starship Enterprises Sound and Lights

3. Soccer Referee AYSO

4. Summer Camp Counselor Boy Scouts of America

5. Summer Camp Counselor Hollidaysburg Area YMCA

6. Wellness Coordinator Hollidaysburg Area YMCA

7. Summer Camp Counselor Universal Cheerleaders Association

8. Competition Judge Universal Cheerleaders Association

9. Cheerleading Coach Team Angels

10. Fitness Instructor McDermott’s Athletic Club

11. Warehouse Worker A. Duey Pyle 

12. Safety Instructor United States All Star Federation

13. Personal Trainer Personal Trainers Incorporated

14. Sports Performance Coach Sports Science Systems

15. Cheerleading Coach Ursinus College

16. Assistant Gymnastics Coach Ursinus College

17. Cheerleading Instructor, Owner Stunt Doctor 

18. Cheerleading Coach Penn State Altoona

19. Personal Trainer The Summit Athletic Club

20. Summer Camp Counselor Penn State University Sports Camps

21. Stage Crew Bryce Jordan Center

22. Ski Lift Operator Blue Knob Resort

23. Cheerleading Coach Cheer Factor All Stars

24. Cheer Camp Director Woodward Camp

25. Cheerleading Instructor Desert Storm Elite

26. Mobile Gymnastics Instructor Tumble Town Gymnastics

27. Model (can’t recall) Talent Agency

28. Concession Stand Operator Phoenix Zoo

29. Mountain Bike Tour Guide Epic Adventures

30. Cheerleading Instructor Cheer Hawai’i

31. Cheerleading Coach Penn State University Recreation

32. Cheerleading Instructor Nittany Gymnastics

33. Personal Trainer State College Family YMCA

34. Assistant Strength Coach State College Area School District

35. Cheerleading Coach Appalachian State University 

36. Health Coach, Owner Real Recess 

37. Assistant Cheerleading Coach Altoona Area School District 

38. Cheerleading Coach Saint Francis University 

39. Gymnastics Coach LTD Gymnastics

40. Gym Owner Cheer Tyme Altoona

41. Network Marketing Life Leadership

42. Network Marketing Monavie

43. Network Marketing Vemma

44. Network Marketing Advocare

45. Network Marketing Ambit Energy

46. Fitness Instructor Planet Fitness

47. Assistant Track Coach Hollidaysburg Area School District

48. Orthotic Fitter Bretton Medical

49. Personal Trainer Newtown Athletic Club

50. Sports Performance Coach Parisi Speed School

51. Cheerleading Coach Rock Starz All Stars

52. Salesman McCafferty Auto Group

53. Dining Room Server Woodloch Resort

54. Fitness Instructor Woodloch Resort

55. Spa Concierge Woodloch Resort

56. Field Service Coordinator North Coast Fitness

57. Stadium Usher Beaver Stadium

58. Dining Room Server Mario’s Italian Restaurant 

59. Health Coach UWellness

60. Cheerleading Instructor Superstar Athletics

61. Content Creator Core Athletics 

62. Salesman Solar Shield

63. Tumbling Instructor Charlene’s School of Dance

64. Tumbling Instructor The Studio on 5th

65. Tumbling Instructor Becky’s School of Dance

66. Assistant Cheerleading Coach Hollidaysburg Area School District

67. Delivery Driver Creative Expressions

68. Warehouse Worker REI

69. Ninja Instructor, Content Creator Keystone Ninja Factory 

70. Salesman Value City Furniture 

71. Trash Collector Valet Living 

72. Landscaping Robert’s Four Season

73. General Manager Northern Blair County Recreation Center

74. Fitness Director Presbyterian Senior Living

Any questions???