Category Archives: Physical Wellness

Have a Ball Getting Sculpted Abs…Literally!

Robin Ishibashi Jones, Stonebridge HomeFit

Enjoy Robin’s workouts??  Come to see her in person at Keiro’s Genki Living Expo on October 15th!

 

Ready for a fun exercise that can make you feel like a kid again?  The “Have-A-Ball” ab exercise will make you laugh while getting in a great ab workout!

 Here we go!

Have-A-Ball Ab Exercise

  1. Start seated on a mat with your heels on the ground, chest lifted, and back flat.  2.
  2. Grab onto your shins just below your knees and lift your heels off the ground – balance on your butt. 
  3. Curve your back into a “C” and with control, roll back onto your shoulders, then roll back up onto your butt to starting position. Don’t let your heels touch the ground on the way up! 
  4. As you reach the starting position, straighten your back and lift your chest up.
  5. Then, curve your back into a “C” again and roll back again and roll up again.
  6. Repeat 10 – 20 times. 

To make this move more challenging:

  1. Roll back onto your shoulders.
  2. Then as you return to starting position, keep your abs engaged, shoot your legs up 45 degrees, and reach your hands out in front of you. 
  3. Bring yourself back into a ball, and then repeat! 

This is a great exercise that is a little tricky at first while you are trying to find your balance. Have a good time, laugh if you tip over…after all, exercise should be fun!

Best in Health and Fitness,

Robin Ishibashi Jones

Robin Ishibashi Jones has been a fitness trainer and strength and conditioning coach for over 10 years. A graduate of Whittier College and owner of Stonebridge HomeFit, Robin is a health and fitness enthusiast who makes training easily accessible to people of all levels.  

 

FREE healthy aging resouces, Genki Living Expo, Keiro Senior HealthCare 50th Anniversary, healthy living

Join us for Keiro’s 50th Anniversary Celebration Luncheon and the FREE Genki Living Expo on October 15!

The material presented on this site is for informational purposes only and does not necessarily represent the opinions of Keiro Senior HealthCare, The Institute for Healthy Aging at Keiro, or its contributors. Readers should consult appropriate health, legal, or financial professionals on any matter relating to their health and well-being.  Full disclaimer

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Battling wobbly triceps and flabby inner-thighs?

Robin Ishibashi Jones, Stonebridge HomeFit

Tone Your Trouble Zones!

Battling wobbly triceps and flabby inner-thighs? Use these simple but effective exercises to tone up those trouble zones!

 

Chair Dips

  1. Sitting on a sturdy chair (braced against a wall) or bench, place your hands on either side of your butt with your fingers just hanging off the edge of the chair.
  2. Walk your feet out enough of a distance so that your butt is 2-3 inches away from the chair. You should be holding your weight with the palms of your hands and feet.
  3. Slowly lower your butt straight down until your elbows are bent to about 90 degrees.
  4. Strongly push yourself back up without resting your butt on the chair. 
  5. Repeat 10-20 times.

Tricep Kickbacks

  1. Holding a 2-10 lb. weight (or can of soup, bottle of water, etc.) in your right hand, lean forward to place your left hand on a desk, counter, or chair. 
  2. Place your left foot slightly in front of your right foot and bring your right elbow up so that your arm is bent at 90 degrees. Your upper arm should be parallel to the floor. 
  3. Maintaining the position of your upper arm, extend your right hand back so that your lower arm is now parallel with the ground. 
  4. Slowly lower to starting position. 
  5. Repeat 15 times. Switch arms.

Ballerina Squats

  1. Starting with your feet in a wide squat position (feet 6-12 inches wider than hip distance), turn your feet out about 45 degrees. 
  2. Raise the heel of your right foot off the ground. 
  3. Maintaining this position, lower your butt down into a squat as low as you can.
  4. Strongly raise back up and repeat 15 times. Switch sides.

Try bringing your feet together with your toes turned out and heels lifted for another sensational burn!

Work hard now for a great pay off later! The holiday season is right around the corner!  Before we know it we will be tempted with sweets and over-indulgence! Beat the typical 5-10 pound weight gain this year by implementing healthy living strategies into your daily routine…NOW!

Best in Health and Fitness,

Robin Ishibashi Jones

Robin Ishibashi Jones has been a fitness trainer and strength and conditioning coach for over 10 years. A graduate of Whittier College and owner of Stonebridge HomeFit, Robin is a health and fitness enthusiast who makes training easily accessible to people of all levels.

The material presented on this site is for informational purposes only and does not necessarily represent the opinions of Keiro Senior HealthCare, The Institute for Healthy Aging at Keiro, or its contributors. Readers should consult appropriate health, legal, or financial professionals on any matter relating to their health and well-being.  Full disclaimer

If you enjoyed this article, click the “like” button below!

Make Everyday Movements Safer and Easier!

Robin Ishibashi Jones, Stonebridge HomeFit

 How often do you unload groceries? Pick up your children or grandchildren? Work in the garden? Everyday activities can add strain to our bodies if we are not properly conditioned to take on these daily stressors. Here are a few simple exercises that can help make you stronger and prevent debilitating injuries when performing your daily routines.

 

 

 Rotation to Overhead Lift

  1. Begin in a standing position with your feet shoulder-width apart.
  2. Holding a 2 – 6 lb medicine ball (or a small melon or gallon of water…yes, groceries can be used for more than eating!) with your arms outstretched, bend your knees so the ball (or implement) is at knee level. 
  3. Bring the ball to the outside of your right knee, keeping your knees bent and twisting slightly at your torso.
  4. Starting to straighten your knees, bring the ball diagonally across your body and over your left shoulder – do not let go of the ball!
  5. As you bring the ball over your left shoulder, slightly pivot your right foot inward to reduce tension on your knee.
  6. Reverse the motion back to the starting point and repeat 10 times.  Complete 2 – 3 sets of 10 repetitions on each side.

 

Star Squats

 

  1. Start in a standing position with your feet shoulder-width apart.
  2. Lower your body into a squatting position, reaching your hands to the ground. Remember to bend from your hips and knees, not your back! 
  3. Start to push with your legs to a standing position while bringing your arms out in front of your body. 
  4. As you reach a full standing position, raise your arms overhead like you are reaching for the stars! 
  5. Stretch your arms back by adding a slight backbend and open your chest up.  Repeat 10 times. Complete 2 – 3 sets.

 

Whenever you are performing your daily activities, try to engage your core and reduce the impact on your back by using your legs to lift heavy objects. 

 

Best in health and fitness,

 

Robin Ishibashi Jones

 

Robin Ishibashi Jones has been a fitness trainer and strength and conditioning coach for over 10 years. A graduate of Whittier College and owner of Stonebridge HomeFit, Robin is a health and fitness enthusiast who makes training easily accessible to people of all levels.  

 

The material presented on this site is for informational purposes only and does not necessarily represent the opinions of Keiro Senior HealthCare, The Institute for Healthy Aging at Keiro, or its contributors. Readers should consult appropriate health, legal, or financial professionals on any matter relating to their health and well-being.  Full disclaimer

 

If you enjoyed this article, click the “like” button below!

 

Yum! Oatmeal!

Avoid the soupy mess that often comes with instant oatmeal and opt for this homemade recipe that’s surprisingly easy. Featuring thick, hearty oats, dried fruits and nuts, it’s a warm breakfast to get your day started right. Whole-grain oats are a top source of fiber, which lowers cholesterol and the risk of colorectal cancer. Although this recipe makes 4 servings, it’s easy to store and reheat. Top with reduced-fat yogurt for an after-supper treat.

Baked Oatmeal

  • 1 3/4 cups low-fat (1 per cent) milk
  • 2 tsp. unsalted butter
  • 1/8 tsp. salt
  • 1 cup old-fashioned rolled oats
  • 1/4 cup dried apricots
  • 1/4 cup raisins
  • 3 Tbsp. lightly packed brown sugar, divided
  • 1/2 Golden Delicious apple, peeled and cored
  • 3 Tbsp. chopped walnuts

Preheat the oven to 350 degrees.

In 2-quart microwaveable, oven proof casserole, heat milk and butter until milk steams, about 1-2 minutes. Mix in salt and oats and set aside.

Chop apricots. Mix apricots, raisins and 1 Tbsp. of the sugar into oats. Shred apple into oats and mix to combine.

Bake oats, uncovered, for 15 minutes. Stir, then top with remaining sugar and nuts. Bake 15 minutes longer, or until oats are chewy. Divide oatmeal among four bowls. Serve immediately.

Makes 4 Servings.

Per serving: 280 calories, 8 g total fat (2 g saturated fat), 45 g carbohydrate, 9 g protein, 4 g dietary fiber, 280 mg sodium.

 

The material presented on this site is for informational purposes only and does not necessarily represent the opinions of Keiro Senior HealthCare, The Institute for Healthy Aging at Keiro, or its contributors. Readers should consult appropriate health, legal, or financial professionals on any matter relating to their health and well-being.  Full disclaimer

If you enjoyed this article, click the “like” button below!

Vegas Baby Vegas!

Kim Hayashi, Keiro Staff Member

For most Japanese Americans, the end of the summer stealthily approaches through obon festivals, Nisei Week and the August/September reminder that we all need to continue to take the time to enjoy ourselves, our culture, and the many wonders of Las Vegas.

Yes, I said it – the wonders of Las Vegas.  With so many things to enjoy, Vegas has become a cultural watering place for Japanese Americans.  We vacation there, we golf there, we party there, we eat there (YUM!) and strangely enough, we play tournaments there! 
 
For many, you have just returned from the Hollywood Dodgers Tournament, where you were able to watch your children and grandchildren (or even yourself and your friends) play basketball in the LV gyms where you have to take a blanket to keep warm while you escape the 105 degree heat.  You enjoy family time as you cruise the strip, go shopping, hang out at the pool, and even take a gander at the Fremont Street Experience.  Then the kids head off to the dance and it’s time to hit the tables, sleep, and then prepare yourself to get ready to join the rest of us back in September for LVI weekend! (where I swear, my boyfriend really does sit in a blanket while he watches my games!)
 
Though disappointing that it signals the end of summer, this is a time of year I always look forward to.  Not because I want to enjoy Sin City for all it’s glory, but because these tournaments gather everyone in one place to participate in something so meaningful and foundational to our JA culture… and it is a gigantic family reunion.  There are many reasons to go to Las Vegas, but the benefit for me is I get to travel to Las Vegas to be with friends, family and a large part of our community to not only have fun, but exercise too!  (which makes it so much easier to enjoy those buffets!)
 
Click here to find some other great benefits of Las Vegas!
 
 
 
Kim Hayashi is the Community Resources Manager for The Institute for Healthy Aging at Keiro.  She graduated from USC and Chapman University and enjoys being active, traveling, and Disneyland!

The material presented on this site is for informational purposes only and does not necessarily represent the opinions of Keiro Senior HealthCare, The Institute for Healthy Aging at Keiro, or its contributors. Readers should consult appropriate health, legal, or financial professionals on any matter relating to their health and well-being.  Full disclaimer

If you enjoyed this article, click the “like” button below!

Quick Cardio-Boosting Routine!

Robin Ishibashi Jones, Stonebridge HomeFit

Incorporate this fun and challenging routine into your current fitness regiment to amp up your cardio!  Let’s get started! 

Jack/Squat/Burpee

Start with 10 jumping jacks. Quickly move into squat position – feet under hips, hands on waist – and complete 10 squats.

Now, transition into burpees – start in a standing position, bend knees and place hands on the ground, jump your feet back into a push-up position, jump your feet back to a low crouching position, jump up and land with your knees bent. Do 10 burpees.

Great! You’ve completed the first set!

Now, continue your next set with 9 jumping jacks, 9 squats, and 9 burpees! Then, 8 jumping jacks, 8 squats, and 8 burpees. Continue counting down until you complete your last set of 1 jumping jack, 1 squat, and 1 burpee! 

Want to make it extra challenging?!  Work your way back up the count ladder to 10 of each exercise! 

As with all exercise programs, make it fun and keep it safe! 

Best in health and fitness,

Robin Ishibashi Jones

Robin Ishibashi Jones has been a fitness trainer and strength and conditioning coach for over 10 years. A graduate of Whittier College and owner of Stonebridge HomeFit, Robin is a health and fitness enthusiast who makes training easily accessible to people of all levels.  

 

The material presented on this site is for informational purposes only and does not necessarily represent the opinions of Keiro Senior HealthCare, The Institute for Healthy Aging at Keiro, or its contributors. Readers should consult appropriate health, legal, or financial professionals on any matter relating to their health and well-being.  Full disclaimer

If you enjoyed this article, click the “like” button below!

Once Upon a Time in Mexico…

Kim Hayashi, Keiro Staff Member

We’ve all heard the warnings and the terror of Montezuma’s Revenge…but also the potential for dehydration and heatstroke when traveling to warm climates. For Mexico, the best advice was to stay away from water, but make sure to stay hydrated…what a contradiction!    

A few years ago when I had the pleasure of traveling to Los Cabos, Mexico for a friend’s wedding I got to test this contradiction. I’m happy to say that on my trip I did not get Montezuma’s Revenge and I did manage to stay away from the local water. Or so I thought! On our last night there, on my way out to dinner, I forgot something in the hotel room. When I ran back, all of a sudden I felt strange and thought I should go to the bathroom. Without as much of an inkling that I was going to, I immediately began to throw up!  This continued every 30 minutes for many hours. Unable to drink or eat anything without it coming back up, I sat miserably on the couch. After what seemed like the 100th time I had thrown up, I began to get scared and asked my boyfriend to check my health insurance card for a number to call. He called and the next thing I knew, there was a nurse in my hotel room. She gave me a shot and instantaneously I began to feel a little better. The throwing up ceased and I could finally drink some Gatorade and eat a cracker! 

Though I still do not know what happened to me, a multitude of opinions have been given. I was dehydrated…I had heat exhaustion or starting to see symptoms of heat stroke…I drank the water. It could have been any combination of these, but what I came to realize is that you can never be too prepared!  Being a Southern California girl who loves laying out on the beach and being out in the sun without taking a break, I never once thought about the potential consequences. With limited access to bottled water where we were, I opted for other beverages and didn’t think twice when I wanted something cold with ice! Although suntanned and having a good time, the prolonged exposure to the sun and the heat (which is much stronger in Mexico) proved to be a detriment to the rest of my trip. 
 
Luckily for me I was able to make it through without any major problems and it was at the end of my trip so I didn’t miss out on too much (except a delicious Mexican dinner!).  I did, however, get to take home some great lessons! 
 
1) Never leave home without your health insurance card!  The phone number provided proved to be my saving grace.
2) Be prepared.  Know where and what you can drink and no matter what, stay hydrated!
3) Heat Exhaustion is a sneaky devil! When spending time in the sun and heat, make sure to stay hydrated with water, but also have a good sports drink handy like Gatorade or Powerade. 
 
I wish you all the best in your summer travels and fun in the sun!  Hopefully my misery will help to remind you of my Mexican vacation lessons learned…
 
Some additional materials on Traveling and Heat Exhaustion
     –  The CDC Website for Travelers Health

     –  AARP’s article about What if I Get Sick on a Cruise?

     –  WebMD information on Heat Exhaustion

 

Kim Hayashi is the Community Resources Manager for the Institute for Healthy Aging at Keiro.  She graduated from USC and Chapman University and enjoys being active, traveling, and Disneyland!

The material presented on this site is for informational purposes only and does not necessarily represent the opinions of Keiro Senior HealthCare, The Institute for Healthy Aging at Keiro, or its contributors. Readers should consult appropriate health, legal, or financial professionals on any matter relating to their health and well-being.  Full disclaimer

If you enjoyed this article, click the “like” button below!