Monthly Wrap-up June 2022

Find my music on Spotify, iTunes, etc. Work on your planks, or try a healthy new salad idea!
CREATE	20-Jun	Seaweed Salad
	27-Jun	Summer Soap Sale
		
MOVE	9-Jun	Plank Progression
		
SING	3-Jun	Spring Fling Fun! (Heat Wave video)
	5-Jun	Carol Wing Music is Online!

Seaweed Salad

A nice variation on the salad, filled with minerals and nutrients.
  • multiple types of dried seaweed (such as kelp, wakame, hijiki)
  • chopped carrot, cucumber, cabbage
  • sesame seeds
  • 4 oz olive oil
  • 4 oz red wine vinegar
  • 2 oz sesame oil
  • 2 oz rice vinegar
  • 2 oz soy sauce
  • 1 oz honey or agave
  • 1/2 tsp powdered ginger
  • 1/2 tsp dried basil
  • salt and pepper
  • optional: cooked salmon (grilled is nice)

Mix and soak small amounts of seaweed (it expands quite a bit) in cold water for about 30 minutes. Meanwhile, chop desired vegetables. Toast sesame seeds on stove until light brown and fragrant. Prepare dressing by whisking remaining ingredients. Drain and rinse seaweed. Chop if needed. Add vegetables and sprinkle with sesame seeds. Shake dressing well and add desired amount. Option: add chunks of salmon. Toss well and enjoy!

Plank Progression

Planks too hard? Recovering from injury? Safely work your way to floor planks using these techniques.

Eventually you can try the 10-minute Planks Plus Challenge!!!!

Carol Wing Music is Online!

Music from my forthcoming CD entitled “No, Really” is now available at your favorite online shops: Spotify, iTunes, YouTube, etc.
  • Amazon Music
  • Anghami
  • Apple Music
  • Boomplay
  • Claro Musica
  • Deezer
  • iHeart Radio
  • Instagram/Facebook
  • iTunes
  • Joox
  • KKBox
  • Kuack Media
  • MediaNet
  • Net Ease
  • Qobuz
  • Pandora
  • Saavn
  • Spotify
  • Tencent
  • Tidal
  • TikTok
  • Triller
  • Twitch Soundtrack
  • Yandex
  • YouTube Music

Monthly Wrap-up May 2022

Need a fitness challenge? Try the Planks Plus video; it’s a killer! Plus, Spring Fling was great fun – look for some photos and videos soon!
CREATE	7-May	Banana Chia Pudding
		
MOVE	23-May	Why We Love Planks!
		
SING	2-May	Momentum Event - Spring Fling

Why We Love Planks!

Works almost all muscles, especially posterior muscle groups around shoulders, plus spine, glutes, hamstrings, and feet.
  • Improve flexibility
  • Increase core strength
  • Improve posture
  • Reduce back pain
  • Feel strong and capable
  • Relieve stress through exercise
See if you can make it through this plank challenge!

Banana Chia Pudding

  • 2 cups almond milk (or any substitute)
  • 1/4 cup maple syrup
  • 1 mashed banana
  • 7 Tbsp chia seeds (less for thinner pudding)

Place all ingredients in a glass container. Mix really well. Cover and refrigerate overnight. Enjoy as is, or top with nuts, fruit, whatever!

Monthly Wrap-up April 2022

The Mattress Song! First outdoor concert of the year, plus a fitness quiz and some tasty pudding!
CREATE	8-Apr	Avocado Chocolate Pudding
		
MOVE	21-Apr	How Old Are You Inside?
		
SING	18-Apr	The Mattress Song
	24-Apr	Earth Day 2022 pics and video

How Old Are You Inside?

3 Good Reasons Why Regular Vigorous Activity Keeps You Young

Exercise reduces:

  1. Gene Instability – DNA loses its ability to repair itself over time.  Rogue bits of DNA (transposons) jump out of sequence and move elsewhere, potentially causing chaos in the genetic makeup of tissues.  This increases with age but can be slowed with exercise.
  2. Autophagy Breakdown – instead of damaged cells being recycled, the damaged cells clump together and form plaques and tangles.  These contribute to Alzheimer’s and other problems.
  3. Mitochondrial DNA Dysfunction – a major driver of aging and age-related disease because these are responsible for the biochemical processes of respiration and energy production.  Mitochondria die off regularly and new mitochondria are only created in muscles that are used.  The harder you exercise, the more mitochondria you build to help your body create usable energy. 
Want to check how you’re doing?  Get your “fitness” age at
www.worldfitnesslevel.org