Keto and Core.......

​     Birch Bay weather remains rainy, but we're enjoying our days a little more because the rain is happening at night and the skies clear during the day. However, it's still a little too cool with temperatures remaining in the low sixties. Our daily visit to the Grandview Aquatic Center is a great place to use up our energy since we spend limited time outside.  Given the extra workout time, I'm focusing on core strength.  I know that improving my core strength is increasingly important as I age. because adequate core stability improves the overall quality of life of older people.  It helps with coordinating movements while maintaining spinal stability.  It also helps with balance, thus preventing falls.  As I said at the beginning of my weight loss journey, I'm not trying to be beautiful.  I simply want to remain functional and independent, and my core strength is foundational to that goal.  My core strength exercises include yoga moves, free weight training and the deadlift which engages every abdominal muscle, including the smaller stabilizers, and can help improve core stability. It is a hip-dominant movement that works the glutes, hamstrings, back, and trapezius muscles.  I accomplish the core yoga moves with a ten-minute routine. I plan to add links to my core exercises to the exercise page. My work with free weights helps strengthen my core muscles as well.  I used free weights while keeping my core stable.  I think that these are effective because it's easier getting up and down from chairs and other things.  Because my keto diet emphasizes protein intake, it supports core strength by maintaining muscle mass and building lean muscle. Keto-friendly foods that are good sources of protein include eggs. Eggs also help me feel full longer and help maintain blood sugar levels.  I also consume meats like chicken, pork, beef, and fish, like salmon, lingcod, and crab.  My weight is still the same, but I'm not at all discouraged.  We visit our doctor next week, so I'll report my blood work results on Monday.  I'm particularly interested in my blood sugar and cholesterol numbers. In the meantime, I am healthier every day.