Welcome back to Sweating on Sunday! I can’t even work up a sweat it is so cold right now in Florida. If I get warm I am happy, lol. It was 27 this morning, and 25 yesterday morning. No warm up during the day either. Today it will be a bit warmer 62 and not as cold at night. We had a very cold Fall, and now start of Winter. After several warm winters, it is kind of shocking.
I have not done a Sweating on Sunday post in a while, so I thought I would try to start them back up. I have Kidney Disease so I am careful about weight lifting. I also have an old right shoulder injury and a left neck injury that will flare up if I choose the wrong exercises, or overwork it. These are old injuries that are easy to forget about once they get better. The reverse grip double arm row with dumb bells, does not aggravate either of these old injuries and that is why I picked it for this week’s move of the week. It is easy to do, and it works the biceps, triceps, back and core which is your abdominals. I use 3 or 5 pound dumbbells, and do 12-15 reps, three times with a few seconds rest in between. I like to add this move to my indoor walking routine when the pace is slow enough to maintain proper form and technique. If you are new to weight training, try this move a couple of times a week. Make sure to not over extend where your natural range of motion is. There is no sense causing an injury. If you feel any pain or discomfort stop doing it. Be sure to warm your arms up by doing a few minutes of arm movements. You can stretch after as well. As your strength and flexibility increases you may be able to increase your range of motion. Start with very light weights, or even water bottles, soup cans or no weights until you have the movement down correctly. You should never start with heavy weights especially if you are new to exercise. You should always ask your doctor if weight training is safe for you. I think most doctors would agree some light weight training exercises have great benefits to increase balance, strength, and flexibility all great things especially as we age. You do not have to kill yourself exercising to see good results. Watch the video below to see how to correctly do the reverse grip double arm row. This is not my video, I borrowed it from Youtube.
I still have not made my meal plan for this week, so I need to get that done today. I am hoping it gets warm enough to get outside and get some fresh air. You can see my walking stats from yesterday, below, and it was almost all indoor walking.
Watch for new content subscriptions that I will be rolling out in the next few weeks. I think I have come up with some great ideas and I hope people will like them, obviously, lol. If you are interested in one on one coaching you can email me at email@example.com, leave me a comment, or use the contact form at the end of every post to message me. All new one on one coaching customers are still getting my 30 day coaching plan for only 25 dollars for the first month.