Beth Miller Brown

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Beth Miller Brown

II'm 78 and over the past decade I suffered from severe mobility, hip and back pain issues

13/01/2023

Include wall push-ups.

The wall push-up is a great exercise to help strengthen your upper body. One of the nice things about this exercise is, unlike the standard floor push-up, you don't have to get down on the ground to perform it.[6]
Start this exercise by standing in front of a sturdy wall. The wall should be clear of hanging objects like pictures or of windows.
While facing the wall, place your palms flat on the wall (fingers pointing upwards) at shoulder height. You should be standing close enough to the wall that your elbows have a slight bend in them.
While keeping your feet planted firmly on the ground and your abs contracted, slowly bend your elbows allowing your body to come closer to the wall. Keep your elbows pointed down — your arms should not look like "chicken wings" out to the sides; this places strain on the shoulder joint. Do this in a slow and controlled motion, and keep your back as straight as possible.
Stop when your face is just a few inches from the wall. Pause here and then slowly push yourself back to your starting position.
Aim for one set of 10 wall push-ups to start with. Once you're doing well with this amount, try increasing to two sets of 10 push-ups.
If you experience pain in the fingers or wrists in this position, you can also try this with your hands placed on a counter top using the palm to push away from the counter. The fingers can remain curled in this position and the wrist should stay straight.

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11/01/2023

Strengthen calves with toe stands.

To help strengthen the muscles in your calves, feet and ankles, as well as improve your balance, try incorporating toe stands. This is a great exercise to help build lower leg strength which can help improve your strength for walking.
Stand behind a sturdy chair. It shouldn't have wheels on the feet and needs to have a strong back on which you can lean.
Place your hands on the top of the back of the chair to start. Your feet should be shoulder width apart.
Slowly press yourself up until you are standing on your tiptoes. Hold this position for one to two seconds. Then slowly lower yourself down back to your starting position with feet flat on the floor.
Repeat this exercise 10–15 times per set. You can increase to two sets as you become stronger over time.

10/01/2023

I'm 78 and over the past decade, I suffered from severe mobility, hip and back pain issues. I've been using HypStretch for 1 month now and even though splits were not my goal, I can do a full front split now. Most importantly, I can now walk without a cane, my legs, hips and back feel stronger.” - Gabriela, HypStretch Member HypStretch can take you from minimum to maximum flexibility. ✅ Simple and easy to follow program. ✅ It’s not that tough (we’re working smart, not hard). ✅ In fact, it takes about 8 minutes per muscle group per week to complete. You don’t need to be athletic. You don’t need to be strong. You don’t need any fancy equipment. So far, I’ve helped over 300,000 people experience what I would consider the best feeling in the world - releasing years of body tension. Learn how at
https://healthtothemax.net/

09/01/2023

How to Strength Train As an Older Adult:

Try chair squats. One particularly good strength training exercise for adults is a chair squat. This exercise helps strengthen your legs, hip and buttocks. Doing this regularly can help you build up enough lower body strength to do other exercises.[4]
Start by standing in front of a sturdy chair — your back should be facing the chair. It shouldn't have wheels on the feet and should have a sturdy seat and back.
Stand straight with your feet just slightly wider than hip-width apart. You can keep your arms at your sides.
Placing most of your weight into the heels of your feet, start to slowly bend your knees. You should look like you're about to sit down in slow motion. If you wish, reach your arms up into the air — this may encourage you to keep proper form as you sit.
Slowly lower down until your butt almost touches the chair. Keep the head up and back as vertical as possible. Then slowly rise back up to a straight, standing position.
If you cannot lower far enough down to the seat of the chair, that's OK. Start by lowering yourself down as far as you can get. With more practice, you'll be able to do more.
You should aim to do one set of 10 chair squats. Once you're comfortable with this amount, increase to two sets of 10 chair squats.

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08/01/2023

Kale and Pineapple Detox Juice 🥤

List of ingredients:

3 kale leaves
3 slices of ginger
2 slices of frozen pineapple
Sizzle to taste
200 ml of water (or coconut water)
Juice of 1/2 lemon

Method of preparation:

- Gather all the ingredients;
- Put all the ingredients in the blender and beat for about 5 minutes;
- Transfer the juice to a glass and, if you want, sweeten with honey. Now just serve! 🥰🥝

Feel free to spice up your detox juice with carrots, apples, cucumbers, among other healthy ingredients. Enjoy! 🤩

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08/01/2023

Recipe for a delicious tropical salad:

Ingredients:

curly lettuce
flat lettuce
arugula
cress
endive
100 g green olives
100 g purple cabbage in strips
1 carrot grated into strips
1 sliced cucumber
100 g parmesan cheese in flakes
100 g dried tomato
12 quail eggs
1 heart of palm glass
150 g sliced turkey breast
1 sliced mango
Method of preparation:

Wash the greens well and cover the bottom of a platter.

Cut the hearts of palm and turkey breast into slices.

Add the ingredients over the leaves, leaving the cabbage and carrots for last.

Serve with yogurt sauce blended with fine herbs and olive oil to taste.
😍😍

07/01/2023

Fruit salad is very tasty, in addition to being extremely healthy, I prepared it with all my love and my grandchildren love it. 😍

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http://healthtothemax.net/

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