{"id":46095,"date":"2013-12-06T00:08:03","date_gmt":"2013-12-06T08:08:03","guid":{"rendered":"http:\/\/www.raisingjane.org\/journal\/?p=46095"},"modified":"2013-12-06T00:08:03","modified_gmt":"2013-12-06T08:08:03","slug":"hear-ye-110","status":"publish","type":"post","link":"https:\/\/www.raisingjane.org\/journal\/46095","title":{"rendered":"Hear Ye!"},"content":{"rendered":"

Welcome New Sisters!<\/strong><\/a> (click for current roster)<\/p>\n

Merit Badge Awardees<\/strong> <\/a>(click for latest awards)<\/p>\n

My featured Merit Badge Awardee of the Week is \u2026 Barb Keefe!!!<\/p>\n

Barb Keefe (#5355) has received a certificate of achievement in Make it Easy for earning a Beginner & Intermediate Level Let’s Get Physical Merit Badge!<\/p>\n

\u201cMy goal for this badge was to get in some exercise 4 days a week, starting gradually and progressing. Daily exercise would not be realistic. I purchased a calendar book to document what I did.<\/p>\n

My routine started out with a total body range-of-motion exercise program since I had not been active for a long time. I did each body part for 7 repetitions.<\/p>\n

For strengthening, I did the following exercises targeting uppers one day and legs a different day. For the most part, I did 2 sets of 12 repetitions and if I felt real good, I did 3 sets.<\/p>\n

Upper exercises:<\/p>\n

-Bicep curls, starting with 3 pounds and progressing to 8.<\/p>\n

-Triceps, starting with 3 pounds and progressing to 8.<\/p>\n

-Press, starting with 3 pounds and progressing to 8.<\/p>\n

-Bent over row with scapula retraction, starting with 3 pounds progressing to 8.<\/p>\n

Lower exercises:<\/p>\n

-Straight leg raises, starting without weight and progressing to 7 pounds.<\/p>\n

-Hip abduction, starting without weight and progressing to 5 pounds.<\/p>\n

-Hip abduction, starting without weight and progressing to 5 pounds.<\/p>\n

-Hamstrings, starting with 5 pounds and progressing to 7.<\/p>\n

-Bridges, starting without weight and low reps, progressing to 10 pounds 3 sets of 25.<\/p>\n

-Abdominals, variety of curl ups, \u201c100\u2019s\u201d, bicycle, planks<\/p>\n

After 2 months of this, I needed a change and started yoga at home. I bought a couple of books and watched some programs on TV. It is much harder than it looks! It was very motivating to get me to do something, and I am still at it.<\/p>\n

I continued with my exercises as described in the beginner level and started really paying closer attention to what we are eating. I did some Googling around on GMOs, all natural make-up, organic fruits. I subscribed to VeriaLiving channel on DISH for $5 a month. This has really increased my knowledge about many areas of health that are more holistic. I have started a home yoga routine. My groceries are changing to more organic, such as apples, spices, bulk tea, and herbs. I bought a \u00bc beef from a local farmer that does not use hormones or antibiotics and I buy my eggs from a friend or get the organic-fed, cage-free variety even though they are more costly. I have yet to find any local chicken, however. In the long run, it evens out because I am not purchasing a lot of junk food.<\/p>\n

While shopping at a second-hand store, I was able to \u201cupcycle\u201d a food dehydrator and am trying that now. Normally, I do not cook with beans very much and have tried a couple bean dishes and am planning on starting meatless Mondays. Moving forward, I want to drink more water and have started to drink a glass when I get up, at lunch, and when I get home from work. From now on when something needs refilling or replacing, I am going to do it with the most healthy natural choice.<\/p>\n

This has changed a lot more than I thought once I was writing it all down to report. One thing at a time will make it easy and it does add up. It has increased my awareness and will make me healthier.\u201d<\/p>\n

Way to go Barb, keep up the good work!\t\t<\/p>\n","protected":false},"excerpt":{"rendered":"

Welcome New Sisters! (click for current roster) Merit Badge Awardees (click for latest awards) My featured Merit Badge Awardee of the Week is \u2026 Barb Keefe!!! Barb Keefe (#5355) has received a certificate of achievement in Make it Easy for … Continue reading →<\/span><\/a> Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"class_list":["post-46095","post","type-post","status-publish","format-standard","hentry","category-gladsome_sisters"],"_links":{"self":[{"href":"https:\/\/www.raisingjane.org\/journal\/wp-json\/wp\/v2\/posts\/46095","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.raisingjane.org\/journal\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.raisingjane.org\/journal\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.raisingjane.org\/journal\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.raisingjane.org\/journal\/wp-json\/wp\/v2\/comments?post=46095"}],"version-history":[{"count":0,"href":"https:\/\/www.raisingjane.org\/journal\/wp-json\/wp\/v2\/posts\/46095\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.raisingjane.org\/journal\/wp-json\/wp\/v2\/media?parent=46095"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.raisingjane.org\/journal\/wp-json\/wp\/v2\/categories?post=46095"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.raisingjane.org\/journal\/wp-json\/wp\/v2\/tags?post=46095"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}