| How to Join Silver Sneakers Posted: 24 Nov 2020 04:00 PM PST If you're 65 years or older and are enrolled in a Medicare Advantage or Medicap health care plan, you're eligible for the SilverSneakers program. To join, visit their website and fill in their eligibility form. This directs you to a page where SilverSneakers will give you your ID number and SilverSneakers card, which gives you access to the local gyms that offer the SilverSneakers program. If you don't want to visit a gym to workout, SilverSneakers has lots of online videos available so you can workout at home instead. [Edit]Checking Your Eligibility - Navigate to the SilverSneakers eligibility page to confirm your eligibility. To be able to use SilverSneakers, you need to be 65 years or older and be enrolled in a Medicare Advantage or Medigap plan that gives you access to the program. SilverSneakers has an easy form you can fill out to find out if you qualify.[1]
- Fill in the requested personal information and click "Submit." To check whether your Medicare plan includes the program, use the SilverSneakers form to fill out your name, birthdate, location, and contact information. Once you submit the form, SilverSneakers will use your information to find out if you qualify.[2]
- If you do qualify, you'll be taken to a page that instructs you on how to set up your profile so you receive your SilverSneakers card number.
- Follow the prompts on the page to set up your account. Once you're approved through the eligibility check, SilverSneakers will direct you to a form that needs to be filled out for you to access your ID number and SilverSneakers card. Fill in information such as your name, birthdate, zip code, and email address.[3]
- Get your SilverSneakers ID number for access to classes. After you've submitted the form, you'll receive your ID number. Your ID number is used to access the content on the SilverSneakers website, as well as to get into gyms and community centers that offer the SilverSneakers program.[4]
- SilverSneakers will send you a physical card with your number on it to bring to local gyms.
[Edit]Finding a Gym Near You - Use the SilverSneakers location tracker to find a gym near you. Not all fitness centers offer the SilverSneakers program. The SilverSneakers website offers a search tool that lets you figure out which gyms or community centers near you offer the program, as well as which types of classes they offer.
- Type your address or zip code into the tracker and press enter. The SilverSneakers location tracker page shows a picture of a map with search bars directly below it. Type your city, zip code, or full address into the top search bar and press the magnifying glass to find the closest gyms near you that accept the SilverSneakers plan.[5]
- The second search bar lets you narrow down your search by selecting specific classes or amenities that you'd like, but this isn't required.
- Click on the SilverSneakers logo in an area that's near you. The map will show you which gyms near you offer the SilverSneakers program by placing a sneaker on that spot. Depending on your location, you may have lots of different sneaker icons pop up, or very few. Click on a sneaker near your location to see which gym it is and what it offers.[6]
- Press "Details" to find contact information and available amenities for the gym. After you click "Details," the address, phone number, and website for the selected gym will pop up. The page will also list any amenities or classes that the gym offers, such as free weights, cardiovascular equipment, or the SilverSneakers Classic class.[7]
- Other amenities might include resistance training equipment, a steam room or sauna, or basketball courts.
- This page will also offer directions to help you navigate to the gym location.
- Bring your SilverSneakers card with you when you visit the gym. If you decide to go to one of the gym locations, you'll need your SilverSneakers number so they can check you in. If you don't bring your physical card, write down your SilverSneakers ID number so they will know that it's you.[8]
- If you don't know your ID number, visit the website and login to navigate to your profile.
- Replace your card by filling out an online form on their website that says you lost it, if necessary.
[Edit]Using Other SilverSneakers Features - Visit the SilverSneakers blog to read about health and wellness topics. The SilverSneakers website offers a blog portion with articles about things like healthy foods to eat, great exercises for beginners, or how SilverSneakers trainers are different from regular trainers. Visit their blog to read about other health and fitness topics that might help you on your exercise journey.[9]
- Find out details about each class option using the class listing. The SilverSneakers website offers a full list of the classes they offer, as well as a description of each class so you know what to expect. Click on the class title to be taken to a page that shows you a video of the exercise as well as more details about the class.
- Find the class listing at https://www.silversneakers.com/learn/classes/.
- For example, if you clicked on CardioFit, you'd find out that this class is 45-60 minutes long and is a 4 out of 5 for its level of intensity.
- Other class options include SilverSneakers Classic, SilverSneakers Yoga, SilverSneakers Splash, and Boom Muscle.
- Work out at home using SilverSneakers' on-demand videos. If you don't want to go to a gym, SilverSneakers offers lots of online classes that you can do from the comfort of your own home. Pick a class like SilverSneakers Stability, Circuit, or Boom: Mind to follow along with a video of the exercise.[10]
- Plan to do these workouts in a room with lots of clear space.
- The On-Demand video option also shows your recent activity and lets you participate in things like a 30-day challenge.
- Use the SilverSneakers app to customize and log your workouts. Download the SilverSneakers app onto your phone so you have access to workouts and your SilverSneakers account information whenever you need it. Using the app, you can find gym locations and classes near you and follow along with customized workouts.[11]
- The SilverSneakers app stores your ID number for you so you always have access to it.
- Log your workouts and track your exercise progress using the app as well.
- If you have questions, call 866-584-7389 to speak to a representative from SilverSneakers or email them at support@silversneakers.com.
[Edit]References |
| How to Do Wide Pushups Posted: 24 Nov 2020 08:00 AM PST If you're looking for a straightforward exercise that requires no equipment and works a range of muscle groups, try the humble pushup! A slight variation, the wide pushup, engages your chest and shoulders a bit more and is no more complicated to do. Just make sure to maintain your form, go slowly, and listen to your body so you don't hurt your shoulders. [Edit]Positioning Your Body - Get down on all fours on a stable workout surface. For a standard wide pushup, a flat floor with a rug or yoga mat on it is ideal. Uneven ground or a rock-hard surface may be tough on your wrists and ankles.[1]
- You can do wide pushups barefoot or in shoes or socks, depending on your preference. However, you may have trouble keeping your footing if you wear only socks on a slick workout surface.
- To make your pushups slightly easier, pick a spot near a step or low bench that you can prop your hands up on. To make the pushups more challenging, use the step or bench to prop your feet up.
- Put your palms slightly beyond shoulder-width as a novice, or a bit wider with experience. If you're new to doing wide pushups, place your palms on the floor about wider than shoulder width. Spread your fingers and point them straight forward or slightly outward.[2]
- Your palms should be wider than your shoulders, but still in line with them. Someone looking at you from the side should see your shoulders and palms in complete alignment.
- Over time, you can start spreading your hands out wider. However, if you go too wide, too soon, you may strain or otherwise injure your shoulder tendons.
- Lift your body so only your palms and toes are on the floor. Keep your palms planted in position and extend your arms fully, locking your elbows. Keep your feet and legs together, and curl your toes so that they're the only part of your lower body touching the floor. Lock your knees so your legs are straight.[3]
- If you're not quite ready for full-on pushups yet, put your knees (instead of your feet) on the floor to make the pushups a bit easier to do.
- Create a straight line from head to toe in a "high plank" yoga pose. Put your neck in alignment with your spine (in other words, in a neutral position) so you're not looking straight ahead or straight down. Engage your core and quads to keep your back from arching upward or sagging downward. Aim to create and maintain a straight line from your ankles to the top of your head.[4]
- Yes, a good pushup starts with a basic yoga pose! Keep your core and quads engaged throughout the process to maintain a straight line from head to toe. You should "feel the burn" in your core muscles after doing a set of pushups!
- Try to spread, rather than pinch, your shoulder blades during your pushups. It's a bit hard to describe rather than demonstrate, but you want it to feel like your shoulder blades are spreading apart, not pinching together, throughout the pushup. Focus your attention on this area and envision your shoulder blades spreading apart.[5]
- If your shoulder blades pinch in during wide pushups, you'll be more susceptible to shoulder pain or injury.
[Edit]Completing Your Pushups - Lower your chest almost to the floor with a smooth, steady motion. Breathe in deeply and go slowly—it's not a race! Keep your neck, back, and legs aligned. Bend your elbows, letting them spread outward at somewhere between 45-degree and 90-degree angles to your body. Drop down until your chest is lower than your elbows—you can go lower if you wish, even all the way down until your chest touches the floor, but only if you don't feel any shoulder discomfort.[6]
- Keep reminding yourself that good pushups require smooth, steady, even movements, not fast, jerky, up-and-down motions.
- During a classic pushup, your elbows should flare out at no more than 45-degree angles. It's necessary to flare them out wider than this during a wide pushup, but your risk of a shoulder tendon strain increases the closer you get to 90 degrees.
- Pause for a brief moment with your body in the "down" position. Once you stop lowering your chest downward, hold your position for just a split second. During this instant, make a quick mental check of your core muscles (making sure they're still engaged) and your shoulder blades (confirming that they feel spread apart).[7]
- Don't try to bounce up and down off the floor like a jackhammer! Remember to go slow and steady.
- Exhale slowly as you push yourself back up into the starting pose. Imagine that you're using your palms to push the floor away from your body! Maintain your body alignment and core engagement while lifting yourself up slowly and smoothly. Keep going until your elbows lock into position.[8]
- Don't snap your elbows back into locked positions. Go slowly and deliberately!
- Repeat the process until you complete your intended set. Pause just for an instant at the starting pose, then lower back down for another pushup. If you're just starting out, aim to do around 8-10 repetitions (reps) in a set—but, if you can't do that many yet, that's okay![9]
- Over time, aim to do around 20-30 pushup reps per set. If you can do more than 30 without losing your form, increase the difficulty by propping your feet up on a step or low bench.[10]
- Complete 3-4 sets, 2-3 times per week. Pushups are a great workout, but don't overdo it! After completing a set, wait 1-2 minutes, then do another, then repeat the process up to 2 more times if you wish.[11]
- After completing your sets, wait about 48 hours before doing another pushup workout. It's important to give your muscles time to rest and recover.
- Adjust your hand width between sets to target other muscle groups. Wide pushups are especially great at engaging your serratus anterior muscles, which run roughly between your lower shoulder blades and lower pectorals. If you slide your hands inward and do narrow pushups for your next set, your triceps will be particularly targeted. If you set your hands at shoulder width for standard pushups, your pecs will get an exceptionally good workout.[12]
- No matter how you position your hands, though, pushups work a lot of muscle groups. Wide, narrow, and normal pushups all engage the following muscles: deltoideus p. acromialis, pectoralis minor, pectoralis major, serratus anterior, biceps brachii, triceps brachii, latissimus dorsi, and infraspinatus.
[Edit]Warnings - Listen to your body! While wide pushups are a great workout, they create added strain on your shoulders, in comparison to classic pushups. If you feel shoulder pain, take a break and try switching to standard pushups for next time.
[Edit]References |
| How to Make Hot Sauce Posted: 24 Nov 2020 12:00 AM PST Sure, there are a lot of hot sauces on the market, but it's so much fun to make your own! Most hot sauces rely on fresh or dried chili peppers, and you can customize your sauce by using your favorite peppers or a mix. Add a hefty amount of vinegar to get the classic tangy flavor and play around with adding seasonings or other veggies. Store the hot sauce in the fridge and add it to any dish that needs a little kick. [Edit]Ingredients [Edit]Basic Red Hot Sauce - 20 tabasco or serrano chiles or 12 red jalapeños
- 1 1/2 tablespoons (13 g) of minced garlic
- 3/4 cup (115 g) of thinly sliced onions
- 3/4 teaspoon (4.5 g) of salt
- of vegetable oil
- of water
- of distilled white vinegar or apple cider vinegar
- of freshly squeezed lime juice, optional
Makes of hot sauce [Edit]Fermented Hot Sauce - of fresh chiles like jalapeño, serrano, Fresno, habanero or a mix
- 2 tablespoons (36 g) of kosher salt or 4 teaspoons (35 g) of table salt
- of distilled white vinegar or apple cider vinegar
- 1 sliced onion, optional
- 4 cloves of peeled garlic, optional
Makes of hot sauce [Edit]Dried Pepper Hot Sauce - 2 cups (128 g) of lightly crushed and seeded dried chili peppers
- of water
- of white vinegar
- 1 teaspoon (3 g) of garlic powder
- 1 teaspoon (6 g) of salt
- 1 chopped onion, optional
- 2 cloves of peeled garlic, optional
- Citrus juice, to taste, optional
Makes of hot sauce [Edit]Making Basic Red Hot Sauce - Chop 20 tabasco or serrano chilies or 12 red jalapeños. You can use a mix of tabasco and serrano chilies or stick with just red ripe jalapeños. Serranos are 5 times hotter than jalapeños, so if you use a combination, adjust the heat by how many serranos you use. Rinse your choice of peppers. Then, trim the stems from the chili peppers and finely chop the peppers.[1]
- Remove the seeds for a milder sauce.
- Sauté the peppers with garlic, onions, and salt for 3 minutes. Heat of vegetable oil in a skillet over high heat and add the chopped peppers along with 1 1/2 tablespoons (13 g) of minced garlic, 3/4 cup (115 g) of thinly sliced onions, and 3/4 teaspoon (4.5 g) of salt. Stir the mixture occasionally and cook it for about 3 minutes so the peppers soften.[2]
- Turn the burner down to medium-high if the peppers stick to the skillet.
- You'll need about 4 cloves of garlic to get 1 1/2 tablespoons (13 g) of minced garlic and a medium-sized onion to get 3/4 cup (115 g) of sliced onions.
- Pour in the water and simmer the mixture for 20 minutes. Add of water and turn the burner down to medium-high heat. Cook the peppers until the peppers are really soft and almost all of the water has evaporated or been absorbed.[3]
- Keep the lid off of the skillet while the peppers cook and stir them occasionally to prevent them from sticking to the skillet.
- Put the cooled mixture into a blender and process it for 15 seconds. Turn off the burner and let the pepper mixture cool for about 30 minutes. Then, transfer it to a blender and put the lid on. Blend the sauce for 15 seconds or until it's completely smooth.[4]
- If you don't have a blender, use a food processor.
- Blend in of white vinegar. Open the pour spout in the top of the blender's lid and slowly pour in of white distilled vinegar while you blend the hot sauce.[5]
- For a slight citrus flavor, add of freshly squeezed lime juice.
- Use apple cider vinegar for a slightly sweet, fruity flavor.
- Strain the sauce and store it in a bottle in the fridge. Taste the hot sauce and add more vinegar, salt, or water according to your taste. Then, set a fine-mesh strainer over a large measuring jug and strain the sauce. Pour the sauce into an airtight glass storage bottle and refrigerate it.[6]
- Choose a bottle that holds .
- The flavor of the sauce improves after resting in the fridge for a few weeks.
- Store the homemade hot sauce in the fridge for up to 6 months.
[Edit]Creating Fermented Hot Sauce - Put of rinsed and trimmed chilies into a blender. You can really customize the flavor of your hot sauce by selecting your favorite chilies. Use of a single type of chili pepper or mix several to create a unique blend. For example, to make:[7]
- Red hot sauce: use red bell peppers, cayenne peppers, and red habaneros.
- Green hot sauce: use green bell peppers, jalapeños, and poblanos.
- Pulse the chili peppers with salt. You can use 2 tablespoons (36 g) of kosher salt or 4 teaspoons (35 g) of table salt. The salt makes the base of the brine that ferments the chili peppers. Put the lid on the blender and pulse the chilies until they form a chunky purée.[8]
- If you don't have kosher salt, use table salt instead.
- Put the puree into a large jar and store it at room temperature for 12 hours. Slowly pour the chili pepper puree into a jar. Set a lid on the jar and screw it on loosely. Then, set the jar on the counter and leave the pepper mixture to ferment for 12 hours.[9]
- Feel free to add other flavorful ingredients to the fermenting mixture. Try adding a sliced onion or 4 cloves of peeled garlic, for instance.
- Stir in of white vinegar and ferment it for at least 1 day. Remove the lid and pour in of distilled white vinegar. Stir the sauce and loosely put the lid back. Then, leave the sauce at room temperature for at least 1 day or up to 1 week.[10]
- If you'd like the hot sauce to have a slightly fruity flavor, use apple cider vinegar instead of white vinegar.
- The sauce becomes more flavorful and stronger the longer it ferments.
- Pour the sauce into a blender and blend it until it's smooth. Taste the hot sauce to decide if it's as fermented as you want. If it is, transfer the sauce to a blender and blend it for about 1 minute so it's completely smooth.[11]
- If you don't have a blender, use a food processor.
- Pour the sauce through a fine-mesh strainer. Set a large bowl or measuring jug in the sink and put a fine-mesh strainer in it. Slowly pour the sauce into the strainer so the smooth, thin sauce drains into the bowl.[12]
- If you want your sauce to be thick, skip this straining step.
- Transfer the sauce to a small bottle. Get out an airtight glass bottle that holds at least and put a funnel in it so it's easier to pour in the sauce. Slowly pour the hot sauce into the bottle and screw the lid on.[13]
- Shake the sauce before you use it since the solids might separate over time.
- Store the fermented hot sauce in the fridge for up to 4 months.
[Edit]Cooking Dried Pepper Hot Sauce - Toast 2 cups (128 g) of dried chili peppers in a skillet for 1 to 2 minutes. Set a deep skillet on the stove and turn the burner to medium-high. Add 2 cups (128 g) of lightly crushed and seeded dried chili peppers, but don't put oil in the skillet. Stir the peppers and heat them just so they start to soften.[14]
- Don't rinse the dried chilies before you toast them or they'll steam in the skillet.
- Arbol and guajillo chiles work really well together, but you could use ancho or poblanos, for instance.
- Toasting the chili peppers gives them a deeper flavor, but if you're short on time, skip this step.
- Add water, white vinegar, garlic powder, and salt to the skillet. Pour in of water and of vinegar. Then, stir in 1 teaspoon (3 g) of garlic powder and 1 teaspoon (6 g) of salt.[15]
- Feel free to play around with the ratio of water and vinegar. If you want tangier sauce, use of vinegar and leave out the water. For a milder sauce, use all water instead of vinegar.
- Add a few cloves of garlic or a chopped onion if you want the sauce to have a richer flavor.
- Simmer the sauce over medium heat for 15 to 20 minutes. Turn the burner down to medium and stir the sauce every few minutes. Cook the sauce until the chili peppers soften. This makes them easier to blend.[16]
- If the sauce begins to boil, turn the burner down to medium-low.
- Blend the hot sauce until it's smooth. Turn off the burner and very carefully pour the mixture into a blender or food processor. Put the lid on the blender and blend the sauce until it's smooth.
- Wear oven mitts when you transfer the sauce to the blender since the sauce can burn your skin.
- Taste the sauce and add more vinegar, salt, or water if you like. Decide if you want to adjust the flavor before you store the hot sauce. For a tangier sauce, add a little more vinegar. If the sauce is too thick or spicy, thin it with a little water.[17]
- To give your sauce a slight citrus flavor, squeeze in some lemon, lime, or orange juice.
- Pour the hot sauce into a bottle. Let the sauce cool to room temperature. If you want a thinner sauce, pour the sauce through a fine-mesh strainer before you bottle it. Then, put a funnel into a glass storage bottle and slowly pour the hot sauce into it.[18]
- Use a bottle that holds at least .
- Store your sauce in the refrigerator for up to 2 months. Remember to label the bottle and keep it in the fridge until you're ready to use it. Shake the bottle before you pour it on food since the solids might settle to the bottom.[19]
- For longer storage, put the sauce in the freezer and use it within 6 months.
- Leave the seeds in the peppers for extremely hot sauce or remove them to make the sauce milder.
- If you've accidentally made your hot sauce too hot for your liking, blend in shredded carrot.
[Edit]Warnings - Wear gloves when you work with fresh hot peppers since the oils can irritate your skin. Wash your hands really well when you're done, especially before touching your face.
- Open a window and turn on a kitchen fan to ventilate your space. This can prevent oil from the chili peppers from irritating your eyes or lungs.
[Edit]Things You'll Need [Edit]Basic Red Hot Sauce - Knife and cutting board
- Measuring cups and spoons
- Skillet
- Spoon
- Blender or food processor
- Fine-mesh strainer
- Funnel
- Storage bottle
[Edit]Fermented Hot Sauce - Knife and cutting board
- Measuring spoons
- Blender or food processor
- 1-quart jar with a lid
- Fine-mesh strainer
- Storage bottle
- Funnel
- Large bowl or measuring jug
[Edit]Dried Pepper Hot Sauce - Measuring cups and spoons
- Deep skillet
- Spoon
- Blender or food processor
- Storage bottle
- Funnel
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
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