Be By Kate Blog

Build a Stronger Back - no equipment needed

3/30/2020

Exercises to help strengthen your back. The video is a speed-through of a series you can do at home with no weights. Do them slowly and with control, be safe. Questions? Reach out!

Things to remember:

-always breathing throughout the exercises

-form and safety are key, keep these slow and controlled.

-squeeze your glutes (also can think of pressing hip bones toward ground) as you lift chest in these exercises

-notice your head- neck in line with spin (eyes downward)

-don't push too much! be nice to your back, help it don't hurt it. these won't be the most intense exercises you ever do, but they are important and powerful for your back!

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Push-Up Variations

3/28/2020

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To help you work your upper body w no weights: Push-Up Variations

-Narrow
-Wide (hits the chest harder)
-Diamond (hits the triceps harder)
-Staggered

How many?
Well, you have options--

1. Do one of each in a row, until you just can't do anymore. "to fatigue"

2. Do 10 of each, 2 times through

3. Pick one, do all you can for 30 seconds. Rest. Repeat (once or twice more).

4. Do 10 at various times through the day

Shake out those arms before and after!

Do you have other favorite variations?

More short & sweet workouts:

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'Boredom'? Or something else?

3/27/2020

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Stir crazy? Sure, it happens. Boredom? I don’t know...really? There is so much to do, read, watch, and learn in this world, how could one ever be bored?

Paralysis from the unknown, Not knowing where to start, Overwhelmed, Tired, Unmotivated …
Ask yourself what it really is.
Is it really boredom? Or is it that there are indeed plenty of books available to read, work to start on, documentaries to watch, or push ups to do, and it is one of these other ‘things’?

First step is to identify the ‘why’ of these feelings. Then you can move forward…

Stir crazy- perhaps a walk will do you good. You know what you can be doing, it’s just that you are going nuts stuck in the same place. Leave it. Go walk, breathe, drink some water, then come back.

Tired- take a nap. Give yourself a break. Have a huge glass of water, ideally with electrolytes (Nuun is a personal favorite, but if you have others, lmk!) Think about how you have (or have not) been sleeping. What can you do to help this? Resources here.
If it is ‘un-motivation’ that is making you feel tired despite great sleep… try that walk, a fitness class (so many free online-- I’m doing Pilates T & F weekly at 12pm est if you’d like to join in on FB live), watch a Youtube video that motivates.

Not knowing where to start and/or Overwhelmed- write down everything you can think of on a list. Don’t worry about an item being ‘right’ or how big or small it is, just put everything down.
Then do 20 jumping jacks, 20 push-ups, just step away from the list a minute.
Then go back-- New list: What from the first list really needs (or you have a burning desire) to be done in the next month.
Take a minute away (or however long)
Then go back-- New list: What are the top two items on this list that are the most pressing and important.
One more item: what is the most fun/the item you are looking most forward to?
Now you have just three items.
Try starting a ‘hard’ task first. Put on a timer for 25 minutes (thanks to Barbara Barna Abel for this great tip). Attack just that for 25 minutes. 25 minutes. That’s all you have to commit to! If you go longer, awesome. If not, no worries-- you still got a solid start on that task. Then go ahead and do the ‘fun’ task next.

Paralysis from unknown-- that’s a heavier one, but look at the above suggestions. All three points have actionable items to help your mind and mood. Try any or all and see if it helps in even the slightest. I strongly believe it will. There are also so many resources for stress and anxiety relief to be found online for free.
Some favorites:
   -Insight Timer
   -Yoga for Anxiety & Stress Relief: Yoga with Adrienne has a bunch of great videos
   -Talk to someone. Call a friend, a therapist, someone positive.
   -Online resources:
   https://www.mentalhelp.net/blogs/online-tools-for-managing-stress/
   https://blog.worldcampus.psu.edu/dealing-stress-helpful-resources-strategies/

ALWAYS find gratitude. Despite any and all negatives, there always positives somewhere.

If this post helps even one person find more joy and contentment during this time, then it has been worth writing.
Sending love, Kate

P.S. Try this easy challenge. Granted we are not physically around people right now, but a phone call, text, card, smile all go a long way :)

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Who Doesn't Love Betty White?

3/25/2020

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Extra smiles are always needed. But especially in the current climate.
Enjoy the following from goalcast.com ;)

If one has no sense of humor, one is in trouble.
There’s no formula. Keep busy with your work and your life. You can’t become a professional mourner. It doesn’t help you or others. Replay the good times. Be grateful for the years you had.
I just laugh. Have I got them fooled.
Get at least eight hours of beauty sleep, nine if you’re ugly.
I like those touches of chivalry that are fast disappearing. If I sound old-fashioned, it’s because I’m as old as I am! But it’s just polite.
People say, ‘But Betty, Facebook is a great way to connect with old friends.’ Well, at my age, if I want to connect with old friends I need a Ouija board.
Mind your own business, take care of your affairs, and don’t worry about other people so much.
Friendship takes time and energy if it’s going to work. You can luck into something great, but it doesn’t last if you don’t give it proper appreciation.
It is important that you not believe your own publicity. Be grateful for whatever praise you receive, but take it with a grain of salt.

So you may not be as fast on your feet, and the image in your mirror may be a little disappointing, but if you are still functioning and not in pain, gratitude should be the name of the game.

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Move Your Body: Office Edition

3/21/2020

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While this video can be beneficial for anyone who works in an office setting at anytime, I was inspired today by those of you who have to still show up at an office now. Now, when stress levels are extra high nationwide, a sense of unknown surrounds us, and we could all use every little bit of immunity-boosting efforts we can make.

The video above is a short and hopefully straightforward way to wake up your body during your work day. About ten minutes long, you won't sweat, don't worry, but you will get those muscles moving and go back to that computer with a bit more energy.
Special focus on your back and neck.

Shot from my living room...because these are the times!

Enjoy, and if you have any questions at all, just let me know!

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Life Lessons from 100-Year-Olds

3/18/2020

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"You live for the day"

Loved watching this while on the elliptical recently. What smiles, laughs, and thought-provoking comments!

"A hundred and three, my goodness me. Three is my lucky number! I have always been lucky. I've never been unlucky, touch wood."

"I don't have many failures. If I'm making a cake and it fails, it becomes a pudding."

"Oh my marriage was heavenly, heavenly, heavenly."

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Bootcamp Jams: Years Mash-up

3/15/2020

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Everything from Bon Jovi to Calvin Harris to Bruce to Flo Rida

If you're up for variety, hit shuffle and smash out that in-home bootcamp. These songs will invigorate!

Squats, lunges, jumping jacks, push-ups....just do SOMETHING! Move that body!

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The Starfish Story, a wonderful reminder

3/11/2020

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The Starfish Story

A young man is walking along the ocean and sees a beach on which thousands and thousands of starfish have washed ashore.

Further along he sees an old man, walking slowly and stooping often, picking up one starfish after another and tossing each one gently into the ocean.

“Why are you throwing starfish into the ocean?,” he asks.“Because the sun is up and the tide is going out and if I don’t throw them further in they will die.”

“But, old man, don’t you realize there are miles and miles of beach and starfish all along it! You can’t possibly save them all, you can’t even save one-tenth of them. In fact, even if you work all day, your efforts won’t make any difference at all.”

The old man listened calmly and then bent down to pick up another starfish and threw it into the sea.

“It made a difference to that one.”

Make a difference in a small way, every day. To yourself, to those you encounter.

It doesn't have to be a giant event. A smile, an honest 'how are you?' and waiting for an answer, holding a door, helping someone carry something, offering to bring dinner to someone, a coffee date with a friend who is struggling, signing up for the work volunteer event....

For yourself-- choosing a healthier meal option, taking a deep breath (or 10), carving out a half hour for a workout, taking a fun class, treating yourself to a glass of wine with your favorite people....

What are your favorite ways to make a difference, both to those around you and yourself?

Thanks for reading,
Kate

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Listen While You Work(out): Oprah's SuperSoul Conversations

3/6/2020

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What:

According to the official about:
"Awaken, discover and connect to the deeper meaning of the world around you with SuperSoul. Hear Oprah’s personal selection of her interviews with thought-leaders, best-selling authors, spiritual luminaries, as well as health and wellness experts. All designed to light you up, guide you through life’s big questions and help bring you one step closer to your best self."

My version:
A library jam-packed with stories and thoughts to lift you up.

Why:

I came across an episode on Dwayne Johnson, the Rock, and listened one day. I felt so motivated. To get where he is despite the challenges along the way... great listen. He seems like an all-around positive person, too, which I always appreciate. Then started to explore who else Oprah interviewed on this series....so many! There is an episode on the Five Love Languages, one with Malcolm Gladwell about Talking to Strangers, one on accepting 'Troubled Times' with Eckhart Tolle....the list goes on and on!

Jennifer Lopez, Lady Gaga, and Tina Fey, My Life in Focus, are all on my 'listen next' list.

Where to find:

- Stitcher, a free podcast app
- iTunes
- YouTube
- Just plain 'Google it', and you'll find options!

Some quotes from episodes:

“When you see the child in others it gives you permission to see the child in yourself and creates space for real transformation.” Shaka Senghor

"We can't ask people to give to us something that we do not believe we're worthy of receiving." Brene Brown

"I define happiness as the joy you feel growing toward your potential." Shawn Achor

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