Compact "Crossfit Box" on the Garage Landing

Five workout zones created for under $30
With non-electric thrift store exercise purchases

     Our ample yet formerly under-used garage landing is now re-purposed as a workout area with five Eco-friendly, non-electric items. It is a healthy addition to our home and a value-added idea. The better each space in the home is used, the greater its resale-ability.

     A recent Healthspan study found that women spend an average of 5 hours a week in a bad mood. One positive way to attempt to fight a bad mood is with exercise. Strengthening workouts build muscle, and muscle helps for higher caloric burn. In other words, hit the exercise machines rather than kick the dog.

     (Potentially germ-filled) gyms haven't fit into our one-income budget, so I've spent the last few months purchasing the following workout zones, in counter-clockwise order:

1. Vintage stationary bike ($7.50)
2. Core-strengthening, "Red" swivel seat ($5.50) and a 10-lb. workout ball ($3.00),
3. Folding, non-electric treadmill ($6.00), 
4. Lateral thigh trainer ($3.00)
5. A variety of hand weights ($2.00),
6. A flight of stairs (not shown in photo) is a sixth zone for stepping variety ($0.00).
7. The sturdy railing is perfect for important cool-down stretches.

     Multiple stations and upbeat music makes strengthening workouts a bit less tedious, or possibly workout-buddy-welcoming.

     The garage door can be opened for added airflow and variety. The mirror makes the area feel larger and is helpful for the all-important posture check, especially during weight training.

     A fan is cooling during warmer summer temps, and will be replaced with a space heater in the cold winter months. I read while pedaling the stationary bike. Bright, colorful circles affixed to the cabinet are cheerful, and a large, eager-eyed ladybug bank (to the left of "Red") is my accountability partner. A token into her slot each exercise time is motivating. I NEED any tangible motivation I can find.


     Caution! Make certain that your landing is sturdy, AND that any chemicals stored in the garage are contained and sealed. Temps in the higher 80s and above seem to create fumes (breathing fertilizer or insecticide odors during workouts negates the healthful benefits of exercise). 

     A small area in the basement might be an ideal alternate location. Always use caution on any exercise equipment and with weights. Moderation is the key. My cardio workouts are generally done outdoors.

Ways to Fix a Bad Mood

Tibetan Poses from Dr. Oz

Link to:     Tibetan poses for calming for every day

Insomnia & You

     What's the best-kept secret for going 8 days without sleeping? Sleep at night!

     For about a year, I tossed and turned with debilitating insomnia. Restful sleep was an unattainable treasure. Maybe hormones or stress were the culprits. I've learned that insomnia is a vicious cycle, and to stop the cycle takes intentional work. 

     Sleep is required for renewal, health, beauty, and mental focus. To first take care of myself in this critical aspect, and be alert for my family's sake, is more valuable than gold. In the middle of a restless night, with job duties just hours away, feelings of desperation grow. Deep sleep seems ever elusive. Those with insomnia know this, all too well.   

     The suggestions below are harmless, use no addictive medications, and who knows? One might be helpful in one's search for relaxation. Items 1-7 definitely continue to help me, but each person's sleep challenges are different, and a visit to the doctor might be warranted.

1. No caffeine after 2:00 p.m. Even decaf tea and coffee contain enough caffeine to keep me awake if I drink it early evening.
2. Vitamin D-3 is a restful and needed supplement. About 45 minutes to an hour before bedtime, I take a sublingual tablet under the tongue for 5-10 minutes (and then I spit it out because of odd intolerance issues); you can most likely swallow it.
3. Allergies are night-time nasal irritants, so before bedtime spray ordinary, (non-addictive), nasal saline solution and blow your nose (yes, I do this) and sometimes include allergy medication, depending on the allergy symptoms.
4. Drink a small glass of milk before bedtime (almond milk works, too). And/or, earlier in the evening eat 1 to 2 tablespoons of protein-packed peanut butter (it helps with night-time blood sugar spikes).
5. Hydration. In other words, intentionally drink some water, until an hour before bedtime. I used to be a rare water drinker.
6. Unexpected 2 a.m. mystery wide-awakening? It could be adrenaline-boomerang, causing wakeful inflammation. Try Ibuprofen or aspirin (with a couple of crackers to protect your stomach). OR, here's a link to something I've not yet tried, but from time to time, I do rub ginger essential oil on the bottom of my foot: Essential Oils natural sleep remedy
7. Wear a sleep mask. It blocks out any disturbing light
   sources (from alarm clocks or the hallway). Light interrupts sensitive menopausal body clocks.
8. Read a book on a tablet with the bedroom lights off. Set your tablet's theme to a dark background with white

   

   Sleep Mask Re-enactment. Ahhh!!!

   letters. The idea is to lower all lighting to softly communicate to your body "It's bed time." Bright lights and even the TV can interrupt the body clock.
9. This link explains the simple 4-7-8 bedtime breathing technique for better sleep: The 4-7-8 Technique
10. This suggestion is a bit different and is an alternative to reading a book. I've not personally needed this measure, but did try it. A new approach to sleep therapy is geared to ASMR ("Autonomous Sensory Meridian Response, an uncommon neuro-physiological phenomenon which causes unique 'tingling' sensations under very specific circumstances" Wikipedia).
         Mainly what I decipher from this idea is that brain areas from childhood are unlocked. Possibly whispers of Mom rocking you to sleep relax areas of the mind. I did not feel hypnotized, but distracted. Maybe absolute boredom settles the brain enough for sleep!
         Viewing a vintage Bob Ross painting segment is ideal because his voice quality is mellow, and his crazy hair is quite distracting, too. The sound of paint brush strokes, combined with viewing nature slowly and gently unfolding, do the trick. Below is the 30-minute restful YouTube ASMR that I viewed and listened to with earphones on for the unusual ear-2-ear effect.
         The results? I did experience one, random and odd, rear-left brain tingle... so weird. I slept well; but, need to test it another time when a day's stress and adrenaline are higher. The video provides whispered Disney trivia to view at bedtime and includes The Jungle Book's unusual tie to The Beatles.      
    If the video hasn't loaded, click the Internet tab's reload symbol or click the blue link in the paragraph below.

     The link above works on my laptop computer, but not on my tablet. Here is an alternate way to hopefully link to the PG-rated YouTube video which I renamed: ASMR Disney Style . You may prefer to preview it during the day and skip the video's first and last 2 minutes.

     Wishes for fairy tales with dreams-come-true AND sweet dreams. 

The Lord is my shepherd, I lack nothing.

He makes me lie down in green pastures,

he leads me beside quiet waters,

he refreshes my soul (Psalm 23). Tres Bon.