Just print out the list below, add all the items on the list, and present them in a box or gift bag.
This is the perfect gift for the retiree’s party and will be the hit of the celebration. Everyone will be sure to enjoy it!
These items could also be used as party decorations and party favors. Just use your creativity for a fun, memorable celebration!
Items to include in the Survival Kit:
Balloon: to start the celebration with a BANG!
Gold Leaf: because you’re worth your weight in gold
Love Heart Candy: to remind you to follow your heart
Marker: retirement MARKS the beginning of a new journey!
Elastic Band: try to stay flexible during your retirement years
Candy Watch: to use your time wisely
Marble: to help replace the ones you lost at work
Tea Bag: retirement is just one long tea (or coffee) break!
Seeds: For all the seeds of knowledge you have sown
Starburst Candy: For a burst of energy when you need it!
Straw: to have a drink & let your hair down
Money: to help with your retirement fund
Candle: to keep your future bright
Toothpick: to pick out the best in every day
Confetti: to remember that life is a party, and the best is yet to come!
M & M’s (share size): share your M & M’s with your retiree friends
It’s time to decorate your front door for spring and the upcoming Easter celebrations with this easy, creative umbrella door decoration.
By using spring colors and items associated with springtime, you will have a great addition to your front door.
* A bouquet of pink tulips, along with greenery and dyed eggshells filled with daffodils. They are tucked neatly into an umbrella for a unique Easter door decoration.
* To make, tie a pretty pink ribbon halfway up a closed umbrella to create a makeshift vase for your arrangement.
* Create pockets between front ribs and tuck in tissue paper to support a crafts-store bird’s nest. Use blown-out dyed Easter eggs, fresh flowers, and greenery such as ferns and moss.
* When you’re finished, wire the arrangement to a hook to hang on your front door.
* You now have a door umbrella decoration that is just right for spring and Easter!
To keep flowers fresh, put the stems in water vials or heavy plastic bags filled with floral foam powder which is available at floral supply stores. Source...
For more ideas, click here...
Depression. I abhorred it! Depression is described by this author as a mood infirmity, from perdition, that instigates a tenacious sensation of bleakness, despondency, obscuritas, felo-de-se, and causes you to quail in tears. Medical professionals call it a major depressive disorder or clinical depression-A Rose by any other name… It affects your entire life. No avenue of existence is immune to [its] effects. It infiltrates how we feel, think, and behave and can lead to a variety of emotional and physical issues. And it needs to be exorcised and exercised.
Depression. Ay, I knew thee well. I still grieve with [it] from time to time but the frequency and length have exponentially diminished. The once elongated anguishing protracted stretches of torment into the fleeting darkness of time without a finale in sight have been vanquished. Yes, I am free from that bane. But, full disclosure, I do not take medication to keep depression in its murky dank abyss. But how, you may ask? Well, it wasn’t easy, but it is accessible and the only side effects are less body fat, better mood, clearer skin, fit body, lab work…spectacular, nice butt, new wardrobe, etc. What is this miracle cure? Proper nutrition and exercise! I went from not wanting to belong to this mortal coil to loving each day and fell in love with helping others.
Depression ≠ Weakness
An episode of depression can be extensive and more than just a bout of the melancholies. You can't merely "snap out" of it. Some, including myself, have felt shame associated with our affliction. Society must bear most of the blame; depression still isn’t widely accepted as a valid form of illness. Depression has been linked to weakness as well. When the opposite is true. Try going through your day - work, family, friends, commitments, chores, etc. all the while trying to keep your feelings under wraps, that’s toughness!
Treatments A La’ Mode
Depression cuts a devastating path leaving in its wake - high morbidity, disability, and mortality. According to the World Health Organization (WHO), 350 million people suffer with depression worldwide. During 2020, depression rose the second largest illness after heart disease, causing a great burden on families, society, and the individuals themselves. There are many modern-day applications that tout ‘real’ therapy and solutions to an innumerable of emotional and mental disorders, just choose 1 for depression or 2 for anxiety and depression. Please, be careful. Currently, drug therapy is the main management of depression, but it is mucked and muddled by side effects, addiction, and astronomical prices. Drug treatment continues to fail, yet this is the main recourse. Until I came along.
Exercise > Depression
I believe proper, consistent exercise and nutrition can cure depression. I am a prime example. I must state that there are cases of clinical depression where medication is warranted, no doubt. But even then, incorporating exercise can only enhance the effects of the medication. This advice seems to be common sense but in today’s sedentary world, physical movement is a second thought. Studies have confirmed, exercise can help alleviate depressive symptoms, with analogous effectiveness to prescription drug treatment and other psychological interventions. Prolonged depression can change the shape of the brain. Often these feelings are so ingrained that it seems impossible to change. The changes in brain plasticity may be a main reason for the sustained depression.
Randomized controlled experiments have shown that aerobic exercise, resistance exercise, and mind‐body exercise can improve depressive symptoms and levels. The intensity and long‐term effect of exercise are now topical research issues. Exercise has been proven to reshape the brain structure of depression patients, activate the function of related brain areas, promote behavioral adaptation changes, and maintain the integrity of hippocampal and white matter volume, thus improving the brain neuroprocessing and delaying cognitive degradation in depression patients. Imagine your brain is like modeling clay, you can shape it anyway you desire within your hands. Your hands in this case will be exercise, nutrition, and positive thinking. These 3 work together to reshape your brain, ridding yourself of the old, depressed brain.
Exercising My Demons
So, what type of exercise is beneficial? Seems like a trick question – as for, all movement is beneficial in some form. For this instance, the answer is a combination of strength and aerobics. Studies have concluded, “The most common physical exercise protocol adopted to reduce the consequences of major depressive disorder in humans was the prescription of aerobic exercise [by a certified trainer]. Physical exercise brings mental health benefits and plays a crucial role in avoiding the development of major depressive disorder”. Numerous studies are underway also including strength training as a part of a healthy lifestyle. Strength training has had a bad repute for being exclusive to the ‘beefy’ crowd. This is utter nonsense. Everyone, especially us in advancing years, will benefit greatly from the addition of strength training.
Where do you go from here? Start by making a commitment to yourself that you will take charge of your life and live the healthiest life you can live. Then seek assistance from professionals. Depression should never be taken lightly. This aliment can be cured, but guidance, patience, fortitude, and consistency are preponderating. Always get clearance from your doctor before starting a workout program and obtain guidance from a certified personal trainer. (preferably me 😉) I have experience with depression and exercise. I have a lifetime of experience with both. Please, contact me if you would like to free yourself from the prison called depression. There is hope.
(Molecular mechanisms of physical exercise on depression in the elderly: a systematic review. (2021) https://doi.org/10.1007/s11033-021-06330-z
Have you had your eyes tested recently? Many of us take our eye health for granted.
What can we do as we age to keep our eyes healthy?
Here are 5 Simple Steps to take:
1. Get tested at least annually! Diseases of the eye can be spotted and then referred to a specialist. Pay attention to symptoms like blurred vision, light flashes, eye pain, swelling or irritation near the eye or eyelid.
2. Wear Sun Glasses. Protect your eyes from bright sunlight and its UV rays. UV extended exposure increase the risk of cataracts and macular degeneration.
3. Quit smoking! Your risks are increased for cataracts, optic nerve damage and macular degeneration.
4. Eat the right foods and nutrients. Omega-3 fatty acids, lutein, zinc, and vitamins E and C have been shown in studies to reduce the risk of eye diseases.
5. Use safety glasses or protective goggles when participating in work tasks and various sports activities. Shield your eyes to protect them!
Another concern in our present-day world is the relation of technology and eye health.
As we continually rely on technology, we increasingly have incidents of eyestrain. How can we protect our eyes in this digital age?
Make sure you blink frequently when working on the computer. On average, we blink about 18 times per minute. However, when we stare at a screen this slows the blink rate. Not blinking enough will lead to itchy, dry and burning eyes.
Here are a few additional ways to protect yourself from eyestrain:
Other contributing factors to developing eyestrain include devices with small print held at non-ergonomic angles too far from the eyes. Also, the blue light emitted from digital screens can cause eye strain and keep you awake at night!
People who wear glasses or contacts are also susceptible to eye strain. Their prescriptions might not be ideal for mid-range viewing of electronics. Source...
Maintain Good Eye Health As You Age!
Are you looking for St. Patrick’s Day food ideas? Well, we have just what you need.
Olives, blueberries, green grapes, pineapple, orange slices, strawberries, small marshmallows and gold foil wrapped candy.
And, the rainbow has a pot of gold at the end of it!
Chocolate Cupcakes w/ Green Frosting and Gold Foil Wrapped Coins
This is an easy way to make any cupcakes into St. Patrick’s Day cupcakes. Chocolate and white cake mixes or recipes work well with the green frosting.
Shamrock Smoothie w/ Gold Coins
These are easy to make and will be enjoyed by young and old alike!
St. Patrick’s Day Food Ideas – Make it a Fun and Memorable Irish Day!
The holidays aren’t that far behind us and many of us are still “celebrating” going into the month of March. Spring is upon us my friends! According to climatologist, Spring is the season of the year between winter and summer. During such time temperatures progressively rise. In the Northern Hemisphere, Spring is ranging within the vernal equinox (day and night are equivalent in time). Typically, March 21, to the summer solstice (longest day), June 21. But I am not a climatologist, although I do agree with their definition. Spring to Stevie and myself means a rebirth, new life breathed into cold dormant bodies. Spring is a time to renew oneself, physically, mentally, and spiritually.
Revitalize Rejuvenate Recharge
Replenishing, Reconditioning, or renew whichever moniker you choose the importance is just the same. During the holidays and winter months we tend to become lax in our diet and exercise routines. It is difficult to leave behind the celebrating and overindulging; after all it was enjoyable. But now you feel…not so good. You really can’t place it. You endure digestive stress, uncontrollable food cravings (usually sugar), and poor sleep. Your sluggish, experiencing a low mood and dwindling energy. Your drive has stalled, and the scale has not. Your joints ache and your hormones are swinging like a pendulum. Now that its all spelled out like that…you probably feel horrible. Well good news! It’s never too late to clean up!
Let Nature Be the Guide
We at Khronology Fitness & Nutrition believe in going with the flow of nature. Nature itself is being renewed and riding itself of the old and impurities. Animals come out of hibernation and purge their bodies of waste, clean themselves and start to replenish and regrow. The trees begin to sprout leaves through crusted cloaked buddings. Seedlings sprout and eggs hatch, growth, birth, rebirth.
Choosing the Right Detox
There are many diverse kinds of cleanses to choose from. Often people will take on a detox they found online without paying regard to the validity in which it was created. Not all detoxes are created equal. Be careful. It is best to follow qualified, certified individuals. A few examples of detoxes are a Liver detox and Juice detox. A liver detox consists of ridding yourself of anything that the liver would need to process, (mostly contaminates, adulterates, and chemicals), giving it a sort of rest and extra time to cleanse itself. A liver detox can be very powerful. A fact most don’t know is we carry and hold on to anger and negative emotions in our liver. So, cleansing yourself of negativity will also aid in cleansing the liver. The time length for the liver detox depends upon the person and their condition. But it will usually last anywhere from 1-4 weeks. A juice cleanse supplies the body with necessary nutrients to aid in the cleanse while giving the digestive tract a rest from solid foods. The most common length for a juice cleanse is 2-3 days. But this depends on the person’s current health and experience with detoxing. These are just two of a myriad of examples of cleanses. The best thing to do is contact a professional and have them guide you through the cleanse.
Get It Done
So, should we all do a detox? Most certainly. A detox will benefit everyone. In the modern world we are faced with toxins in our everyday life, through the air, water, and our food. This builds up over time and will eventually cause greater health issues. So now is the time, a start of a new season. Let’s get together and cleanse ourselves and get ready for warm sunny days.
Right now, at Khronology Fitness & Nutrition we are offering a spring cleanse special. Plea drop by our website and take a peek. Take control of your health and let’s get clean!
Since many parts of the country are still in the grip of winter, this is a great time for body-weight exercise that you can do in your living room.
Is your gym closed during the only hours you are available to exercise? Enough of the icy roads, bitter temps, and the hassles of getting to the gym.
Body-weight exercises! This is one of the best routines for in-home exercise.
The advantages of body-weight exercises are:
1) Workouts are highly efficient. Since they require no equipment, you spend a minimal amount of time transitioning from one exercise to the next.
2) Your own body provides all the resistance needed to help you get fit by addressing every muscle in your body.
3) You can perform hundreds of exercises in a small space that are adapted to your fitness level.
4) Your core strength is improved as well as your flexibility and balance.
5) In-home body-weight exercise takes care of the issues of inclement weather, time constraints, or boredom from the gym scene…plus it’s free…what a deal!
Just a reminder…if you aren’t using proper form, you can potentially hurt yourself. It doesn’t matter if you’re in a gym or in your own basement. Many people do popular exercises incorrectly, so follow the suggestions in the video for proper form. Enjoy and have a great workout!!
Basic Body-weight Exercises You Can Do Right now: Fitness & Exercise Slideshow
Body-weight Exercise ~ A Great Workout to do at Home!
Related Healthy Living Post: Cycling
Would you like to do something today or this evening besides watching TV? There are plenty of options for all budgets and situations. You might spend a small amount of time or choose an activity that is very time consuming.
We have also included "Tips for Getting Away from the TV Habit" in case you need a few ways to remind yourself of your new plan!
Here's your list of "Things to do Instead of Watching TV"
1. Read a Book
2. Write Something
3. Go for an Evening Walk
4. Get Fit
5. Create Art
6. Make an Elaborate Dinner
7. Learn a New Skill or Language
8. Spend Quality Time with Your Family
9. Call a Friend
10. Deal with Those Annoying Chores
11. Spruce Up or Redecorate a Room in Your House
12. Expand Your Horizons
13. Join a Club
14. Make Plans for the Future
15. Work Towards Your Goals
You will find an explanation for each of the above items as well as "Tips for Getting Away from the TV Habit" here...