Month: May 2021

Weekly Accountability Table (05/02/21 – 05/08/21)

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SunMonTuesWedThursFriSat
Gratitude ExerciseπŸŒΈπŸŽπŸ’πŸŒ» πŸ˜ƒπŸ˜†
My Morning Medi-tationπŸŽπŸ’ πŸ˜ƒ
My Daily PrayersπŸŒΈπŸŒΊπŸŒΊπŸ’πŸ’πŸ˜ŠπŸŒΌπŸ’
David Delight ProπŸŒΈπŸŽπŸ’πŸŒ» πŸ˜ƒπŸ˜†
Breathe through HeartπŸŒΈπŸŽπŸ’πŸŒ» πŸ˜ƒπŸ˜†
Pink auraπŸŒΈπŸŽπŸ’πŸŒ» πŸ˜ƒπŸ˜†
Deep Massager ProπŸŒΈπŸŽπŸ’πŸŒ» πŸ˜ƒπŸ˜†
Neck & Lower Back StretchesπŸŒΈπŸŽπŸ’πŸŒ» πŸ˜ƒπŸ˜†
TENS UnitπŸŒΈπŸŽπŸ’πŸŒ» πŸ˜ƒπŸ˜†
Call Family
Supple-ments🍎🌺
Sauer-krautπŸ˜ƒπŸŒΊπŸ’
8 glasses of water7🌺4😊 (9)6πŸ’(10)
Beet Juice
Vege juice
Watch my postureπŸŒΈπŸŽπŸ’πŸŒ» πŸ˜ƒπŸ˜†
Sit properlyπŸŒΈπŸŽπŸ’πŸŒ» πŸ˜ƒπŸ˜†
Apples πŸ˜ƒπŸŽ6πŸ’6🌻 πŸ˜ƒπŸ˜†
NO caffeine after 2pm!πŸ˜ƒπŸŒΊπŸ’πŸ˜ŠπŸŒΌπŸ’
Be aware of my Senses!πŸŒΈπŸŽπŸ’πŸŒ» πŸ˜ƒπŸ˜†
I Am well-loved!πŸŒΈπŸŽπŸ’πŸŒ» πŸ˜ƒπŸ˜†
Warm compressπŸ˜ƒπŸŒΊπŸ’πŸ˜ŠπŸŒΌπŸ’
Deep Ab-dominal Breath-ingπŸ˜ƒπŸŽπŸ’πŸ˜Š πŸ˜ƒπŸ’
RestπŸ˜ƒπŸŒΊπŸ’πŸ˜ŠπŸŒΌπŸ’
StretchπŸ˜ƒπŸŒΊπŸ’πŸ˜ŠπŸŒΌπŸ’
Posture PumpπŸ˜ƒπŸŒΊπŸ’πŸ˜ŠπŸ’
TappingKnee PainKnee PainKnee PainKnee Pain, Shoul-der PainKnee Pain, Grati-tude 2Fibro-myalgia
My Mind Movie🍎 πŸ˜ƒ
Lunch
Errands & appoint-ments
Stepper🍎
Epsom salt bathπŸŒΊπŸŒΊπŸ’πŸ˜ŠπŸŒΌπŸ’
Work
Medicine Buddha MantraπŸ˜ƒπŸŒΊπŸ’πŸ˜ŠπŸ’
Green Tara MantraπŸ˜ƒπŸŒΊπŸ’πŸ˜ŠπŸ’
Bach EssenceπŸ˜ƒπŸŒΊπŸ’πŸ˜ŠπŸ’
Coconut Yogurt
StretchπŸ˜ƒπŸ’πŸ’ πŸ˜ƒπŸ’
Posture PumpπŸ˜ƒπŸ’πŸ’πŸ˜†πŸ’
La-crosse ballπŸ˜ƒπŸ’πŸ’πŸ˜ŠπŸ’
Massage bedπŸ’πŸ’πŸŒ» πŸ˜ƒπŸ’
Whole.tvBetrayal 1, 2
Gut-Brain Solu-tionWeek 4 Webi-nar (50mins)
Content Empire
Online Business
20 Bedtime Affir-mations

πŸ’ 10 Keys to Happier Living!

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🌹 𝟏𝟎 𝐊𝐞𝐲𝐬 𝐭𝐨 π‡πšπ©π©π’πžπ« 𝐋𝐒𝐯𝐒𝐧𝐠 π›πšπ¬πžπ 𝐨𝐧 𝐭𝐑𝐞 π₯𝐚𝐭𝐞𝐬𝐭 𝐫𝐞𝐬𝐞𝐚𝐫𝐜𝐑 – 𝐆𝐑𝐄𝐀𝐓 πƒπ‘π„π€πŒ! πŸ’

G – GIVING – Do things for others

R – RELATING – Connect with people

E – EXERCISING – Take care of your body

A – AWARENESS – Live life mindfully

T – TRYING OUT – Keep learning new things

D – DIRECTION – Have goals to look forward to

R – RESILENCE – Find ways to bounce back

E – EMOTIONS – Look for what’s good

A – ACCEPTANCE – Be comfortable with who you are

M – MEANING – Be part of something bigger

Great Dreams

6 Seated Exercises for Knee Pain – Exercises for Injuries

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6 Seated Exercises for Knee Pain – Exercises for Injuries
  • Maintain a good posture when sitting:
  • move onto front of seat, sit up tall, feet planted firmly on the ground, knees over top of ankles, shoulders over hips, core is engaged, shoulders are down the back. Sit up really nice and tall.
  • You can go through the entire cycle up to 3 times.
  • 1. Hamstring Drop (strengthening your hamstrings): 10* on each side.
  • 2. Leg Lifts (strengthen your quads – top of your thigh): engage your core, can bend your knees a little, toes pointed towards you, controlled movements. 10* on each side.
  • Strong leg muscles help to absorb the impact, so that it doesn’t go into our knee joints.
  • 3. Cat Cow: poor spinal flexibility can translate into hip pain or knee pain. Place hands on thighs or knees, for leverage.
  • Breathe in, open your chest, bring your stomach forwards, and shoulders backwards, arch backwards.
  • Breathe out, curl forwards and round your spine towards the back. Pull your core towards your belly button.
  • 10 Breaths.
  • 4. Side Lunge: 10 deep breaths on each side.
  • This stretches your hip flexors and your quadriceps.
  • “Leg Lifts” strengthens your quads, this exercise stretches them.
  • Engage your core muscles. Press into your toes, squeeze your gluteus muscles and press your belly button inwards.
  • 5. Clam Shells: 10*
  • if you don’t have a band, you can use your hands to press the outside of your legs to create resistance.
  • Feet together, firmly planted on the ground.
  • Feel the squeeze on the outside of your hips (gluteus medius – stabilizing muscle).
  • This exercise strengthens your gluteus medius muscle (outside of your hips).
  • 6. Figure 4: 10 deep breaths.
  • Now we’re going to stretch your gluteus medius muscle (outside of your hips).
  • Keep your knee slightly bent, and cross your ankles.
  • If you want to do a deeper stretch, then you can bend your knee on top of your opposite thigh (instead of just crossing at the ankles). Flex the toes back to protect the knee. Slightly press the knee backwards.
  • If you can not take deep breaths and relax when you’re doing this stretch, then you’ve gone out a little bit too far.