Tai Chi exercises

Crocker, TOPS 1002, met Monday, Jan. 30, 2012 at the Pulaski County Health Department,  101 12th St., Crocker with our leader, Randy, presiding.

The Pledge of  Allegiance was recited.  The KOPS (Keep Off  Pounds Sensibly) Pledge was said by Joy, Kathy and Juanita  followed by the TOPS (Take Off Pounds Sensibly) Pledge.

We did not have birthdays or anniversaries this week.

Roll-call showed 24 members weighing in with a net loss of 22.00 pounds.   Five members, Marge, Randy, Beverly, Betty L., and Vernetia Pledged to loss this week.

Linda presented the program for the evening: "Tai Chi Exercises."

Linda started her program by presenting each member with a  Blooming China Oolong tea bag with a note which read: "A TOPS pal is like a tea bag, when they help you through hot water you realize just how strong they are!!" Juanita had a sticker on the inside of the note and won a pretty tea cup.

Tai chi is an ancient Chinese martial art that is well known for it health benefits. Tai chi began its origin as far back as the 11th Century a Chinese monk named Chang San-feng who has been reported to have lived 200 years.  His long life was  attributed to his philosophy for living, a healthy body and mind.

There are many types of Tai chi which requires a person to be very mindful of the body.

Tai chi is a system of gentle, constant, slow, relaxed,  flowing movement and stretching that is often called "meditation in motion" or "moving meditation."  It is also called "Slo flo"  for slow flowing movements. It is done as a series of graceful movements matched with breathing, which helps promote a mind and body connection and creates a sense of calmness.  

Tai chi is comprised of a collection of movements and posture called a form. There are hundreds of forms. Some are practiced by millions. There are named moves within the forms. Example: "Snake Creeps Down" is similar to the exercise called "Hamstring lunge." The difference is the "Snake creeps down" is combined into an overall pattern of precise, controlled slow movement. Each movement is an exercise in coordination, balance, physical control and regulation of  breathing. Tai chi is a health booster for breathing.

Recent medical studies of Tai chi show that it can help relieve pain, improve balance,  prevent falling, reduce fatigue  and stiffness.  Meditating is also good for a persons’ psychological well-being.

Tai chi can be done alone or in a group. Every morning, in a park in China, everyone gets together and does Tai chi movements. It helps with strength and for a long life.  

Tai chi movements benefits can be:
• lower blood pressure
• increase energy
• improves sleep
• prevents stiffness and pain that may be from arthritis or lower back pain
• improves heart fitness
• promotes a sense of well-being
• enhance the immune system

A Chinese greeting has a meaning:
• closed fist means strength
• bent thumb means  humility
• left hand fingers cupped means friendship

Some of the movements Linda demonstrated were:
• Hold hands as if you had ball (volley ball) in your hands, slowly move hands up above the head, keep shoulders in line, breathe slowly, bring hands down slowly, as you bring hands down, you will stretch hands out further, and down, bring hands back up and repeat.
• Whip - turn slightly to right, push hands forward, open hands like hands are moving along a wall, with your eyes moving along a wall, with eyes follow the tip of your left hand.
• With the ball in front of you, one hand up and out toward the ceiling and the other hand out towards the hip, turn ball over to the other way then change to the other hand.
• Walk very slowly
• Pretend there is  string on top of your head, slowly and gently pull the string. This will help with your posture.
• Tap movement - tap toe - bring back foot slowly, tap toe and touch heel to the floor, tap toe, then alternate with other foot.

Linda showed several other Tai chi movements.

Thank you, Linda, for a very informative program.  Barbara will present the program next week.

Our secretary, Linda, read the minutes and they were approved as read.

Our Best Loser with the most "fresh" weight loss was a tie. Gladys and Tom shared the fruit basket and signed their names on the Best Loser Gift Box. Their challenge for the week was for everyone to eat more vegetables. Kelly's name was drawn from the incentive jar, she had a loss and won two dollars.

Our Best Loser with the most weight loss was Vernetia and she selected a gift from the box. The Weekly Dollar Contest winner was Randy.
During the business portion of the meeting, Randy "thanked" members for the encouragement they always give each other  and how much support means to members.  

One member  told another member had their family for dinner. The 500 calorie dinner was prepared, measured and served. The dinner consisted of a meat (turkey), vegetable (cabbage). starch (potato) and a dairy dessert (lime yogurt). The meal was delicious and filling.  Another member sends those with email, an encouraging message. What a help that has been!!

Other members send notes or cards or calls members. That support is what gets us through the week.

Randy reminded members that on Feb. 13, we will weigh-in, then go to the Crocker Presbyterian Church Fellowship Hall to celebrate accomplishments members have made. Our TOPS Western District Coordinator, Randy Paul, and Area Captain, Cindy Story, will be attending.  

Joy presented the Walking Awards: Paula  and Angel for  400 miles received the "Get Walking" pinette. Tom for 1,600 miles received the "Exercise" pinette. Gladys for  2,400 miles received the "On the Road with Tops" pinette. Shirley E. for 6,400 received the "Get Walking" pinette. Barbara for 9,800 miles received the "Red Rose" pinette.

Marge was presented the "Half-Way-to-Goal charm. Congratulations, Marge. That is an accomplishment.

Linda's Weekly January "Let's Melt (pounds) in 2012" Calendar  contest winner with 67 points was Vernetia and she selected a beautiful yellow pot holder hand crocheted by Linda.

The winner of the weekly 50/50 contest was Betty L.

Juanita gave count-down of 336 days until 12-31-2012 for members to make their goal.

Juanita closed the meeting with: "It's all About Numbers."

It's about your A1C

It's about your Blood Pressure

It's about your cholesterol

It's about the inches lost on the tape measure

It's about the number of calories you don't eat

It's about the number of calories you do eat

It's about the number of steps you take before you are out of breath

It's about all these number not just the number on the scale. Our goal is many numbers.

For more information about TOPS, call Randy at 573/793/6782.  The TOPS toll-free  number at 1/800/932/8677 or you are welcome to attend our meeting on Monday evening. Weigh-in is from 5:00 p.m. to 6 p.m. with a meeting from 6 p.m. to 7 p.m. at the Pulaski County Health Department.