Kenya Missions Trip Recap

Traveling to Kenya was an awesome experience for each of us.

 (Shown in the Picture L to R: Pastor C. Danny Johnson, Me, Georgita, and Lakeysha)

I realize this blog post is long overdue and you have been waiting patiently for me to inform you how my trip turned out. My plan was to send a video out as soon as I arrived back home. However, as soon as I landed I hit the ground running full speed then jet lag kicked in. I didn't know what hit me, I was sort of delirious. Despite all of that, I must have thought about sending this video out a thousand times since then.

 'Thanksgiving' is now upon us, but I must say the timing could not be better. Why? Because it is you that I am most THANKFUL for this holiday season.Your kindness and generosity have changed many lives. It was your support that made this trip possible to serve poverty stricken communities with food, medicine, and exercise tools. I am so thankful you decided to take this journey to Kenya with me. It was your prayers and donations that made each of the moments captured in the video and in my heart special.

I recently had an opportunity to share pictures and stories with nearby friends over Kenyan tea 'Chai time' and desserts. I later put together this short video for our church as we celebrated Mission Sunday. The hope was to capture the moments that had the greatest impact as well as introduce you to the Pastors, clinic staff, the Massai, and Mkamba people. AND now it's your turn to experience Kenya ... through my eyes.

I am so thankful for You!

Blessed (favored; happy) are those (YOU) who consider the poor. -Psalm 41:1

Enjoy

Mrs. Nez

Going International

I’M HEADING TO KENYA AND SOME OF THE SURROUNDING COMMUNITIES THIS FALL. WILL YOU CONSIDER TAKING THIS JOURNEY WITH ME?

WHO:

I will be traveling with Community Life International Mission Association (CLIMA) and four other women that serve as medical professionals from various regions around the U.S.  The team of women is composed of 1 doctor, 2 nurses, and 1 exercise physiologist (ME).  We daily serve with our communities and churches and now have been given the opportunity to serve with international communities.

WHAT:

The main objective of this visit will be to assist CLIMA in providing preventative healthcare education and resources to women and young girls. These areas were chosen because female genocide is a continued practice and the death rate of children is high due to Malaria. The hope is to introduce non-traditional health care practices for healthy living that include; exercise & fitness, acupuncture, medication, as well as provide clean water resources. The team is also prepared to function as missionaries in other capacities as needed. I’m praying in advance for the work we will perform in these communities.

WHEN:

We will depart the U.S. on September 3, 2013 and return September 13, 2013. We will spend 2-3 days in Salama, Eldoret, and Kenya serving in their medical clinics.

The team and I are involved in fundraising efforts to earn money. However, I am seeking sponsors to support some of the expenses as well as medical/ministry supplies. Any amount that you might be able to give would be greatly appreciated. If you cannot help in a financial way, please support me with your prayers. I will make frequent updates of our activities via this blog site, Facebook, and Twitter.

I ask that you take a week to consider and pray about my request. If you are willing to become a sponsor just simply email me with a reply of YES. I will send further instructions on how and where to send your support payment.

Take this journey with me

Mrs Nez

Zuuuuumbaaaaaa

There are many ways to improve your fitness. Why not do something that you enjoy while giving you the results you are looking for.  Live N Life Well and friends have invited members from our local community to join us as we dance our way to fitness.  This is fitness the Latin way - It's the sway your hips and clap your hands as you feel the rhythm in the movement of the dance. Yes my friend, we have entered into the land of ZUMBA mania. Zumba is a Latin based dance fitness program that has surged in popularity as people witness improvements in their fitness levels and weight loss. An article written by the American College of Sports Medicine (ACSM) described this fitness craze as more like a wild party scene than a strict exercise regiment. You can read more  of the article titled 'Zumba brings the dance party to the health clubs' at http://usat.ly/sRgSHW.

In this post I would like to introduce you to Maria Romero instructor of our current 6 week Zumba program. Maria and I attend the Body of Christ Church together and we came together to provide a pre-winter fitness program to get people in the fitness mindset before the big snow arrives.  We invited the local community to join us on Tuesday evenings for free classes. Yep, you heard me right FREE. At a time when fitness centers are charging extra fees to participate in Zumba, we decided to offer it free. Live N Life Well also offered health based fitness assessments that included body composition, flexibility, and muscular endurance. Why for free you ask? We desire to see people Living Life Completely Well! PERIOD

One last thing, if you like to dance or want to add a little something different to your workout…. ZUMBA just may be the change you have been looking for.

Well here she is and I am super excited to introduce Maria Romero – Certified Zumba Instructor.

Dance until you sweat

Mrs. Nez

Exercise of the Week - Week 8

Week 8 Already!!! 

How do you feel? Are you ready for this weeks exercise? I know I'm hyped and ready to "get it". This exercise feels oh so great and gives notice to what some call their love handles (Oblique Muscles).  

 Upper Body Twists with Frankensteins (High Knees).

Have fun this week and follow the step by step instructions.  The picture only demonstrates the lower body movement without correct hand placement  (place hands behind the head)... read the instructions below for clarity.

 Step 1

Starting Position: Stand with your feet hip-width apart, toes pointing forward or turned slightly

outwards, with finger tips behind the head and elbows wide .
Engage your abdominal muscles ("brace") to stabilize your spine.
Keep your chest lifted; chin parallel to the floor, and weight resting over your heels.

Step 2

Shift your weight to your left leg and lift your right knee up toward your chest.
Twist the upper body toward the right with left elbow over the right knee (elbow and knee does not have to touch).
Keep your left leg and hip stable.
The right toes may point slightly.

Step 3

Continuing the sequence, bring your right leg back down to floor.
Return to starting position.
Continue to the left side. Shift your weight to your right leg and lift your left knee up toward your chest.
Twist the upper body toward the left with right elbow over the left knee (elbow and knee does not have to touch).

Step 4

Perform repetitions on each side.
Keep the abdominals engaged to help stabilize the pelvis and maintain balance.


Bring It!

Mrs. Nez

Exercise of the Week - Week 2

 I hope you found time to plank over the past week.  I'm sure your abs thanked you for it.
Well here we are at week 2 ready and excited about what's next - RIGHT?  I found the perfect exercise for us :). This exercise will really get you up and moving. It's sure to leave you breathless. It might just require you to keep a glass of water nearby. What is it you say?... Mountain Climbers.

I have listed a few precautions below for your safety.

Pre-cautions:

• Work at you own pace and intensity (between somewhat hard and hard).
• If you begin to feel dizzy, light headed, or short of breath STOP.
• Avoid flopping back on the couch after you finish the exercise. Walk in place for a few moments to slow down your heart rate a bit.
• I suggest using the arm of the couch to raise the upper body.

Steps provided by www.acefitness.org

Step 1 Starting Position:  Come to a hands and knees position on the floor (arm of couch) with your toes pointed toward the floor, abdominals engaged, and shoulders strong. Your hands should be slightly ahead of your shoulders and your fingers pointing forward.  Bring your left foot forward and place it on the floor under your chest.  Your knee and hip are bent and your thigh is in toward your chest.  Lift your right knee off the ground, making your right leg straight and strong.  Your right toes are tucked under, heel up.  Brace your abdominal muscles to stabilize your spine. Pull your shoulder blades down and back.

Step 2

Keeping your hands firmly on the ground (arm of couch). Jump to switch leg positions. Both feet leave the ground as your drive your right knee forward and reach your left leg back.  Now your left leg is fully extended behind you and your right knee and hip are bent with your right foot on the floor. Step 3 Exercise Variation: If you have limited range of motion in the hips, place hands on a step or platform. Keep your weight evenly distributed on both legs. Do not shift all your weight forward into your front foot. Mrs. Nez

I'm In ... check it out!

Did you think I was going to let you have all the fun?  Yes I am in this too!

I had my daughter to record one of my commercial breaks just to prove it (excuse some of the background noise).  In the video I will give you a few reminders to breath, keep your position tight, and contracted.  I have also added music behind my video for you listening pleasure in celebration of my favorite singer Whitney Houston.

If you get more pumped having music playing, it's OK I want you to use everything you find motivating to your advantage. As a matter of fact if it motivates you to get moving - Use IT! I do encourage you to have the music on stand-by before you get started. You would not want to waist your 2 minutes looking for it.

 I don't know about you but I can't get away from change even in small tasks. Once I began exercising during the breaks I realized that I needed to make a few changes. I noticed that commercial breaks was not just used for sitting, but I used them to do things like get my children's baths, showers, and clothes ready for the following day. Now I have to  be intentional to get these things done before or after.

It's not too late there are still four more days left in this week and hours worth of TV to be watched :)

SO GET IN!!!!!!!!!

Live Well
Mrs. Nez

Exercise of the Week - Week 1

OK All this is week 1, are you ready to get this thing started?  For our first exercise I choose the Front Plank. This exercise is not overly intense but guaranteed to increase your core (ABS & back) strength.  Everyone loves the idea of having a six pack - Right (well we better not get ahead of ourselves haha)? Maybe I should say we all want stronger ABS right? 

Are you ready? Here we go. 

Read through the directions below and remember the length and number of times you perform the exercise is decided by you.  If while performing the exercise you begin to lose your form rest a bit and try again. You get about 5 commercial breaks (2 minutes each) to work on improving your hold time.

The photos and step by step instructions is provided by www.acefitness.org you can check out the site satisfy any or all of your exercise needs. 

Step 1

Starting Position: 

• Lie on your stomach on an exercise mat or floor with your elbows close to your sides and directly under your shoulders
• palms down and fingers facing forward. 
• Engage your abdominal/core muscles. It should feel like you are tightening a corset around your ribs, waist and lower torso. 
• Contract your thigh muscles to straighten your legs strongly and flex your ankles, (tucking your toes towards your shins).

Step 2

Upward Phase:

• Slowly lift your torso and thighs off the floor or mat. 
• Keep your torso and legs rigid. 
• Do not allow any sagging in your ribcage or low back. Avoid hiking your hips into the air or bending the knees. 
• Keep the shoulders away from the ears (no shrugging). 
• The shoulders should be directly over your elbows with your palms facing down through the entire exercise. 
• Continue to breathe, keeping the abdominal strong while holding this position. 
• Try holding this position for 5 seconds or more.

Step 3

Downward Phase: 

• Keep the torso and legs stiff as you slowly and gently lower your body back towards the mat or floor (try not to flop).
• If you experience any pain in the low back with this movement, stop the exercise immediately and consult with your doctor.

Enjoy the fun

Mrs Nez

The Workout Creation

 It's January, the beginning of a new year and the perfect time to get into the mind set of improving your well-being. Despite all you have heard, there are some good workout routines out there and flopping on the couch is not one of them. Finding a workout you enjoy and one that helps you reach your fitness goals seems be the toughest part for many. In previous years I'm sure you've made some interesting attempts at finding what’s right for you.  Have you thought about doing a different form of planning this year? Would you consider planning your exercise/fitness routine here with us at Live N Life Well?

 How will we do that you ask? It's simple. We will use the team approach. You, Me, and the entire blog community will give input to create or suggest workouts that's fun and challenging. Plus you may actually stick with it knowing you have a group of friends cheering you on. This is your chance to give your advice or input to help benefit the well-being of others .... I'm sure you will resist it a little, but there are some that would love to give their 2 cents about weight loss and exercise. My only request is if you participate you must be all in - be willing to give a little and receive a little.  I do reserve the right to inform readers of comments or advice that appear to be potentially harmful to their well-being.

Here we go... In the sections below list workouts/exercises that you enjoy doing or those that gave you the best results. It could be workouts from DVD's, classes, individual exercises that include strength training, flexibility, or cardiovascular exercises. You could also list specific exercises like push-ups, planks, and crunchers, etc. Lets design the most exciting work out program that anyone of any fitness level could benefit from.

I will go first: I am at the gym 3-4 days a week for 1 hour. I try to alternate exercises each of the days (although they may target some of the same muscle groups). My most favorite is doing interval (running/walking) training on the treadmill as well as free & machine weights.

Early fall I enjoyed a few weeks of Zumba class with co-workers. If you like to dance or dance to Latino music, this is the class for you. This class is high energy and exciting ... loved this class.

Remember - Thinking about what you plan to do before you actually do it is the first phase of change called PRE-CONTEMPLATION! Pre-Contemplation is one the most important phases of change - WELL at least until you move on to the next phase (I discussed these phases in one of my earlier blogs called 'Ready - Set- Here Comes Change').

The Ultimate Exercise Prescription:
Warm up (3-5 min)
Cardiovascular Exercise (20-40 min)
Strength Exercise (6-8 exercises)
Cool Down/Flexibility (3-5 min)

Feel free to comment on all or a few of these areas. Don't be shy...give your 2 cents worth. We are all in need of something new to keep us excited about working out.

We do life better together
Mrs. Nez