Senior Fitness Title being stretched by an exercise band all under a dumbbell

Fitness Goes Online

Fitness

Our Health & Wellness/Fitness Educators at CCE Clinton are working hard to adapt to the ongoing COVID-19 situation. In an effort to keep engagement and continue programming via the web, they will be sharing health and wellness information as well as creating video content. This page will serve as a blog of sorts, updating frequently and listing information by most recent at the top with older posts further down the page. 

Note: CCE Clinton is now offering online fitness programs. These live classes will be streamed using Zoom. Please notice the schedule below. For information on how to join any of these classes contact Mary P. Breyette at mba32@cornell.edu

Live Stream Fitness Class Schedule:

Range of Motion: Monday from 9:00-10 a.m.

Growing Stronger/Balance: Tuesday from 9:00-10:00 a.m.

Growing Stronger-Strong Bones: Wednesday from 9:00-10:00 a.m.

Chair Chi: Thursday from 9:00-10:00 a.m.

Sponsored by Clinton County Office of Aging, collaborating with Senior Planet and Cornell Cooperative Extension Clinton County

For information on how to join any of these classes contact Mary P. Breyette at mba32@cornell.edu

Detailed class information can be found at the following link: http://cceclinton.org/resources/exercise-programs-description

April 6th (Jordy Kivett)

Hello All,

I hope everyone is doing well. As always, feel free to reach out to me: jbw47@cornell.edu with any questions or topics you would like to hear more about.


Food Tip:

Substitutions- Now is a good time to get creative in the kitchen. We should all being trying hard to limit our trips into public spaces, even essential ones, like grocery stores. So what can you do if you run out of a kitchen staple before you need to do a big shop? Substitute! Here are a few ideas (keep in mind, the substitution may not be perfect, but every trip out means potential exposure or potentially exposing others).


Eggs: here are a few ideas for baking without eggs. I have tried the first two and they work best in a recipe with only 1-2 eggs. The last idea can be whipped and used in a variety of ways.

  • 1 tablespoon of ground flax seed combined with 3 tbsp of warm water (let stand 1 minute before using)
  • ¼ applesauce or ½ mashed banana
  • Aquafaba- though you may not have heard of this, it is the liquid in a can of chickpeas or from cooking dried chickpeas. I plan on trying this next week (when my remaining fresh eggs will indubitably be hardboiled and decorated). https://www.thekitchn.com/the-most-magical-egg-replacement-and-how-to-use-it-234588


Dairy: Here are a few ideas for different dairy items.

  • Sour cream- try equal amount of plain yogurt (this will also add calcium!)
  • Milk- 1 cup = ½ cup of evaporated milk + ½ cup of water = 1 cup of water + 1 ½ tsp of butter
  • Butter- 1 cup = 7/8 cup oil + ½ tsp salt = 1 cup of coconut oil – I prefer this, because it is solid at room temperature like butter and gives the best texture result.

There are so many ways to substitute- check out this Extension publication for a very thorough list!

https://extension.colostate.edu/topic-areas/nutrition-food-safety-health/ingredient-substitutions-9-329/


Physical Activity Tip:

Stay regular!

Hopefully we are all building a new routine by now. If you attended fitness class regularly prior to this period, you might want to schedule in regular physical activity alternatives to these. And yes, schedule them! Write down what you plan to do during the week and when. It is easy to come up with excuses to not exercise or simply let it slip your mind until another day has passed. Plan on being active regularly throughout the week, schedule it and stay committed. Actually have a day of the week and time of day, just like other important things we schedule. For example: M, W,F take a 30 minute afternoon walk, T, Th do the Chair Chi video posted below, also before dinner.

Stay well!

-Jordy

March 30th (Jordy Kivett)

Hello Everyone!

I hope you are all doing well. Remember that social distancing is still in effect and it is very important for all of us to avoid contact with people outside of our households and limit our trips to public places. Again, please feel free to email me jbw47@cornell.edu or call (518) 561-7450 to leave a message for me (I will receive the message remotely and be able to return your call). I would love to hear from you, either a hello, a question, or a topic you would like covered.


Food Tip:

Social distancing means less trips to the grocery store. If you do not make a shopping list- this is the time to start! Here are a few tips to consider when making a list:

  • Take inventory- see what you already have and make a plan to use those foods. This will help you to reduce food waste, make the best use of your storage space, and save money. For example, if you have some potatoes and a bag of frozen mixed vegetables, you could add ground meat to your grocery list and make shepard’s pie.
  • Consider storage- if you are planning to shop infrequently, add fresh, frozen and canned foods to your list. Keep in mind what space you have in your freezer- do not buy more than it can hold. For example- green salad ingredients for the first few days, root vegetables and others that store well, like potatoes, carrots, beets, and squash, then frozen or canned vegetables for the following week(s). Fruits like apples and oranges keep for a few weeks in the refrigerator.
  • Get out some favorite recipes and list the ingredients you will need, cross out things that you already have and add quantities to items you need- not only are you creating your grocery list but also a menu plan!


Health Tip:

Take a walk! Walking is a wonderful form of exercise and a good way to not only stay in shape, but also to relieve stress. Consider safety while walking- use any assistive devices you may need- remember a fall can be devastating to your health. A walker can be a real asset when you need a rest, as most have built in seats. Also- walk in well-lit area with highly visible attire- bright colors/reflective gear/lights if needed. If your street is not safe for walking, drive to a quiet place with a walking trail or sidewalk; just keep your distance if you cross paths with others. I find it nice to be out and wave and say hello, not to mention the exercise is important.

-Jordy

March 24th Chair Chi (Mary P. Breyette)

In this video, CCE Clinton's Executive Director/Health & Wellness Educator Mary P. Breyette, instructs a virtual Chair-Chi class.

March 23rd (Jordy Kivett)

Hello All! 

It is quite bizarre not seeing each other during this time. I hope everyone is well! I will be reaching out weekly with a brief post, a recipe idea and a wellness tip- similar to the handouts offered at our fitness classes. Feel free to share with anyone who may be interested and please reach out to me with any questions, concerns, or just to say hello! My email is jbw47@cornell.edu. I would love to hear your ideas, coping strategies, and questions (especially food related- I am a nutrition educator as well and love a good kitchen question!).

For this week- I would like to remind everyone to stretch. Often tension will display itself physically, as well as emotionally. So everyone reading this, try a few rounds of gentle shoulder rolls and some gentle neck stretches, remember look over the shoulder, hold and switch and then gently tilt your head/ear towards your shoulder, hold and switch. We often hold tension in our neck and upper back and these stretches will help with that.


Food Tip:

Take stock of your refrigerator! Now is a great time to reduce waste. If you have any fresh produce or other products that need to be consumed soon plan on using them soon. Many things can be frozen- remember to blanch your vegetables, fruit can be frozen once washed and trimmed, and many other products can be frozen as well. Email me with specific questions! Also stay tuned to the Nutrition Educators of CCE Clinton County on Facebook for a blanching video this week!

https://www.fsis.usda.gov/wps/wcm/connect/1d403c11-63f0-4671-990e-51c9f8f05b2c/Cold-Food-Storage-Magnet-2017.pdf?MOD=AJPERES


Health Tip:

Breathing! Try this as a way to relax and get better breathing habits, from the American Lung Association. Check out the video: https://www.lung.org/lung-health-and-diseases/protecting-your-lungs/breathing-exercises.html


Pursed Lip Breathing:

This exercise reduces the number of breaths you take and keeps your airways open longer. More air is able to flow in and out of your lungs so you can be more physically active. To practice it, simply breathe in through your nose and breathe out at least twice as long through your mouth, with pursed lips.


Belly Breathing, aka D iaphragmatic Breathing:

As with pursed lip breathing, start by breathing in through your nose. Pay attention to how your belly fills up with air. You can put your hands lightly on your stomach, or place a tissue box on it, so you can be aware of your belly rising and falling. Breathe out through your mouth at least two to three times as long as your inhale. Be sure to relax your neck and shoulders as you retrain your diaphragm to take on the work of helping to fill and empty your lungs.

-Jordy

Last updated April 6, 2020