by Marty Coleman | Dec 27, 2013 | The 'While Coffee Brews' Exercise Plan |
Lunges
In Place, Forward and Backward
I use lunges as part of my running group’s active warm up before every run. It’s a great way to get your large leg and butt muscles warmed up and ready to go. These are so easy to do wherever you are, in work clothes, pajamas, or naked, and it takes no time at all to get a good bun and thigh burn in, there no excuse to not do them a few times a day.
When I am doing these in my morning workout I do them standing in place, not walking forward. I go forward and back in the same movement, for about 20-40 reps. Then I switch legs and do the other one forward and back as well.
Lunges help build your glutes (your butt) as well as your major thigh muscles, front and back.
Guidelines:
- Keep your back straight and your head level.
- Push your butt forward a bit when you go forward.
- Don’t let your front knee go past your toes.
- Use dumbbells if you have them. Hold them down by your side. Don’t use heavy ones at first.
- Balance aptitude as one of it’s primary goals. Focus on that at first over heavy dumbbell weights.
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Exercise #6 – Lunges
Exercise #5 – Jumping and Laying Down Jacks
Exercise #3 and #4 – Abdominal Crunches and Oblique Crunches
Exercise #2 – Push Ups
Exercise #1 – Glute Kickbacks
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Drawing and guidelines by Marty Coleman, whose butt is in pretty good shape due to these.
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by Marty Coleman | Dec 26, 2013 | Illustrated Short Stories |
The Missionary – A Short Short True Story
Prologue
Our connecting flight was late.
Chapter One
She had been a missionary and now lived in California. She had interesting skin that I liked looking at. She did most of the talking.
Chapter Two
Her husband helped make medical machines. He had been a missionary too, in New York. He was slight of build and smiled nice.
Chapter Three
Her sister was going to be a missionary soon but didn’t know where she was going to go. She was still in college. She looked young.
Epilogue
I drew her after our conversation was over but before we got on the plane.
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Drawing and story by Marty Coleman, who has never been a missionary.
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The End
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by Marty Coleman | Dec 25, 2013 | Quote Authors |
Here’s the Napkin’s Christmas message – same message every year.
I love all my Napkin Kin,
Marty
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by Marty Coleman | Dec 24, 2013 | Quote Authors |
It’s the day before Christmas,
Most things are done.
Now it’s about cooking,
and having some fun.
A few presents to wrap,
A little cleaning to do.
Getting ready for Santa
To come through the flue.
Miracle in the background,
On TV and life.
A movie, a moment,
A respite from strife.
Children amped,
Anticipation supreme.
Wanting them happy,
With joy to beam.
For me I want,
What I already own.
A family, a love,
A life well honed.
For you and yours,
My wish is the same.
That you have joy,
And love untamed.
I love you all,
Marty Coleman, The Napkin Dad
Christmas, 2010
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by Marty Coleman | Dec 23, 2013 | Quote Authors |
Merry Christmas and Happy Holidays to all my Napkin Kin!
This year I am reposting Christmas Napkins from years past. Here’s one from 2010.
This is ironic since I have to go out shopping today!
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