May 14th: Drinking my morning joy juice this morning, while scrolling through internet fodder … a few things snagged my attention, triggered memories, and brought a smile to my lips.
1) Today is Israel's 78th modern-day Birthday 😁☝️✡️🙏🎗️
Argentine President Javier Milei’s appearance, was the night’s most talked-about moment. Milei, one of Israel’s most outspoken international supporters, joined performers in a rendition of the Spanish song 'Libre' before delivering remarks in Spanish on the symbolism of the torch.
"The passage from darkness to light is painful," Milei said. "Creating light requires great and difficult toil." He concluded in Hebrew – "Am Yisrael Chai. L’tiferet Medinat Yisrael" (Am Yisrael Chai (עַם יִשְׂרָאֵל חַי) literally means 'The People of Israel Live' & L’tiferet Medinat Yisrael (לְתִפֶּרֶת מְדִינַת יִשְׂרָאֵל) translates to 'For the Beauty of the State of Israel'): drawing a thunderous reaction from the crowd … and happy tears of joy from my eyes.
And I watched a favorite vintage movie of the fight of Jews to regain & establish Israel as a Jewish Home Country in 1947.
I am so excited to be living in these Last Days of El Elyon's favor 👏😘
“In one day Israel will become a Nation”~Isaiah 66:8. Prophecy fulfilled on May 14 1948. Isaiah 66:8 is a prophetic description of Israel’s sudden rebirth as a nation, often linked historically to the 1948 establishment of the State of Israel. It underscores the belief that God’s promises to restore His people will be fulfilled in a decisive, miraculous way.
His timing is never careless.
2) Holland went upstairs to lay down for a while … and I went into the bunk room to do a toning workout.
I thank Elohim 🙏 for every workout opportunity; I like working my muscles to stay agile & vitally alert, and am grateful that my body still serves in this way.
Warm-ups 🧘 are crucial for older adults because they prepare muscles and joints, elevate heart rate, and increase core body temperature, reducing the risk of strains or injuries during exercise.
Bodyweight Standing Scapular External Rotation is generally considered a low-risk, low-impact exercise that can be safe for older adults, including those in their 60s and 70s, provided it is performed correctly and without pain. It targets the scapular stabilizers (such as the lower trapezius and serratus anterior) and rotator cuff muscles, helping improve shoulder blade control and shoulder stability. Avoid If you have severe shoulder pain, instability, or post-surgical restrictions. Stop immediately if you feel sharp, shooting, or increasing pain.
Calf Raises are generally safe for older adults when performed correctly, as they strengthen the calves, ankles, and core, improve balance, climbing stairs, standing from low positions, and support walking stability. For a 69-year-old woman, they can be a low-impact way to maintain mobility, reduce fall risk, and improve circulation in the legs - helping prevent swelling and varicose veins. Listen to your body: Avoid you have recent ankle injury, swelling, or circulation issues. Stop if you feel pain in the calf, ankle, or Achilles tendon.
Bodyweight Wrist Extensor Stretch is generally considered safe for older adults when performed correctly, as it targets the wrist extensors and forearm stabilizers, helping relieve stiffness and improve flexibility for daily activities. Relieves wrist stiffness and improves forearm flexibility. Supports daily function by enhancing grip, lifting, and pushing ability. Promotes circulation and muscle relaxation. May help prevent or reduce wrist discomfort from repetitive tasks. Avoid if you have had recent wrist injury or surgery, severe arthritis or osteoporosis, uncontrolled heart or circulation conditions, significant pain at rest - or with movement.
.gif)
Darebee Blackbird Workout can be safe for some 69-year-olds, but it’s not the safest starting point. This full-body workout routine is a *METCON (*article follows exercise routines) high-intensity, bodyweight-based workout that involves dynamic movements, quick transitions, and moderate to high cardiovascular demand. Key safety considerations for seniors - Age and fitness level: At 69, the body’s recovery capacity and joint stability may be more limited. High-intensity workouts like the Blackbird can be challenging and may increase the risk of strain or falls if not you are not properly prepared. Joint and mobility impact: The Blackbird involves rapid, full-body movements that require good balance and flexibility. If mobility is reduced or there are joint issues, these movements could be uncomfortable or unsafe. Medical concerns: Seniors with heart, lung, or mobility conditions should consult a healthcare provider before starting any new high-intensity program.
I have asthma 🌬️ & a [1,2,3 beat *paused beat*; kickstart 1,2,3] lifelong heart arrhythmia 💔, so I find beneficial alternatives that will give me what I need in toning and strength building if a routine is too frantic: with some modifications, I was able to go 3 sets of this Darebee Workout 👌😊
I have also included alternate exercises (marked with a #) following the Workout Worksheet.
High-step exercises can be safe and beneficial for a 69-year-old woman if done with proper precautions, but they should be approached carefully to avoid injury. Step exercises including can improve leg strength, balance, coordination, and cardiovascular health. They engage multiple muscle groups, help maintain mobility, and may reduce fall risk when performed correctly. For older adults, these benefits align with CDC recommendations for aerobic, muscle-strengthening, and balance activities. Start low and progress slowly: Begin with lower steps, then gradually increase height as strength and balance improve. Avoid overexertion: High-step exercises can be more taxing on joints and cardiovascular system; keep intensity moderate and within your comfort zone. Avoid if you have osteoporosis, severe arthritis, recent falls, or balance problems. Stop if you feel pain, dizziness, or instability.
Mountain Climbers can be safe for a 69-year-old woman if performed with proper form, controlled movement, and at a pace that matches her fitness level. They are a full-body, low-impact exercise that engages the core, shoulders, glutes, hamstrings, and legs, making them useful for improving strength, balance, and cardiovascular health. Key Safety Considerations - Joint-friendly modifications: For older adults, especially those over 50, joint-friendly versions of mountain climbers, such as slow, controlled stepping and stable core bracing, can reduce strain on hips, knees, and lower back. Core engagement: Keep your body in a straight line from head to toe, avoid arching your back, and maintain a stable plank position to protect the spine. Pace and intensity: Avoid rushing; steady, controlled movements reduce the risk of losing balance or straining muscles. Listen to your body: If you have existing back, hip, or knee issues, or if you feel pain, stop and adjust the exercise.
#Incline Mountain Climbers can be a safe and effective exercise for a 69 year old woman if done with proper form, controlled intensity, and modifications to reduce strain on the back, hips, and knees. Mountain climbers engage the core, legs, glutes, and shoulders, improving cardiovascular fitness, balance, and functional strength. When performed with a support, the incline position reduces the load on the lower back and allows for a slower, more controlled movement, which is especially important for older adults. This can help prevent injury from arching the back or losing balance. Key safety considerations - Core engagement: Keep your spine neutral, shoulders stacked over wrists, and hips level to avoid lower back strain. Controlled pace: Avoid rushing; slow knee drives increase time under tension and reduce injury risk. Joint protection: If you have knee, hip, or back issues, reduce the incline angle, & shorten the duration. Avoid overexertion: Start with short sets, and gradually increase time or repetitions. Avoid if you have osteoporosis, a recent injury, or balance problems.
#Wall Mountain Climbers are safe for a 69-year-old woman in good health, performed with proper form, at a controlled pace. This exercise is a low-impact, full-body exercise that should be done with proper form and at a controlled pace to reduce strain on the joints and core. Unlike running or jumping, wall mountain climbers use bodyweight and controlled movement, which reduces stress on the knees, hips, and spine. Slow, controlled stepping and stable core bracing can make the exercise comfortable for those over 50. Benefits: Improves core strength, balance, and functional movement, which are important for preventing falls and maintaining independence. Form first: Keep your body in a straight line from head to toe, avoid arching your back, and maintain a stable plank position. Controlled pace: Move slowly and deliberately to engage the core and avoid hip sagging or lower-back strain. Start easy: If you’re new to exercise, begin with shorter sets and fewer reps, then progress gradually. Avoid if you have severe joint pain, instability, balance issues, heart disease, uncontrolled high blood pressure, severe osteoporosis, recent surgery, or other serious health conditions. Stop if you feel pain, dizziness, or instability.
Arm Circles can be safe for most healthy older adults when performed correctly, but they carry potential risks if done improperly or for people with certain health conditions. Arm circles help loosen shoulder joints, improve circulation, and prepare the body for activity. Low-impact: When done slowly and with proper form, they are gentle on the joints. Stand up straight, roll shoulders back, and keep movements controlled. Start small: Begin with 10 reps of forward circles & 10 reps of backward circles, then gradually increase time and range. Avoid if you have osteoporosis, osteopenia, or shoulder instability. Stop if you feel pain, dizziness, or sharp discomfort.
Floor Push-ups can be safe for a 69 year old woman if performed with proper form, and if there are no recent injuries or joint issues: no history of shoulder, wrist, or spinal injuries, and no uncontrolled medical conditions (e.g., severe osteoporosis, recent fractures, uncontrolled heart disease). Risks to Consider - Joint strain: The full floor push-up loads the upper body with nearly your body weight, which can stress shoulders, wrists, and spine if not done with control. Wrist or shoulder pain: If you have discomfort, use push-up bars, dumbbells, or alternative grips to maintain a neutral wrist position. Keep your body in a straight line to protect the spine. Avoid breath-holding to reduce strain on the spine. Focus on slow, controlled movements over speed or reps. Listen to your body: Stop if you feel pain or discomfort.
#Bodyweight Incline Push Press can be done safely by a 69-year-old woman if she has good core & balance control. This exercise is a compound upper-body exercise that combines a push-up position with a press motion, typically performed on an incline bench or elevated surface. The push press involves a full-body drive from the legs into the upper body, which carries potential risk in shoulder strain, wrist strain, and lower back strain if done with poor form or excessive load. How to approach the incline push press if you choose it - Start with a very low intensity: Perform only 1–2 reps, slow tempo, and focus on perfect form. Use a stable, supportive surface: Ensure the incline is firm and you have a place to rest if needed. Avoid if you have heart disease, uncontrolled high blood pressure, severe osteoporosis, recent surgery, or other serious health conditions. Stop if you feel pain or discomfort in the shoulders, wrists, or lower back.
#Wall Push-ups are generally safe for older adults when performed with proper form and modifications, making them a good option for a 69-year-old woman who wants to build upper body strength without putting excessive strain on joints. Low-impact: Standing against a wall reduces bodyweight resistance and joint stress compared to floor push-ups. Joint-friendly: Gentle on wrists, shoulders, and lower back, especially if done with a straight spine and relaxed shoulders. This exercise strengthens chest, shoulders, triceps, and core; improves posture and makes daily tasks like pushing doors or rising from chairs easier, enhances balance and stability, reducing fall risk, supports bone density and helps combat age-related muscle loss. Listen to your body: Stop if you feel wrist pain, shoulder discomfort, or joint strain.
Horizontal Planks Shoulder Taps can be safe for a 69-year-old woman if done with proper form, gradual progression, and awareness of any pre‑existing health conditions. Planks are a low‑impact, isometric core exercise that strengthen the trunk, shoulders, and stabilizing muscles, which can improve balance, posture, and functional mobility. Shoulder taps add a small dynamic movement, but they should be performed gently to avoid strain. Control the movement: Shoulder taps should be slow, controlled, and not cause pain. Avoid jerky or forceful movements. Core engagement: Keep the spine neutral, shoulders relaxed, and core engaged to protect the back. Duration and frequency: Start with short holds (10 reps total) and tap lightly. Gradually increase time and intensity as strength and comfort improve. Listen to your body: Avoid if she has osteoporosis, spinal arthritis, a herniated disc, shoulder pain, or other musculoskeletal issues. Stop if she feels back, shoulder, or neck pain, dizziness, or discomfort.
#Incline Planks Shoulder Taps can be safe for a 69-year-old woman if done with proper modifications, but there are important precautions to consider. Planks, including incline variations, are effective for building core strength, improving posture, balance, and functional mobility in older adults. Incline planks (performed on a raised surface) can reduce strain on the lower back and allow more focus on upper body engagement. Shoulder taps add a dynamic element that can improve shoulder mobility and coordination. When performed with a neutral spine, controlled movements, and no breath‑holding, these exercises can be beneficial for stability and strength. Form over intensity: Keep your spine straight, engage your core, and avoid arching or sagging. For incline planks, ensure the surface is stable and your body remains aligned. Start simple: Begin with short holds (10 reps total) and gradually increase time. For shoulder taps, start with gentle arm movements and avoid jerky or forced motions. Listen to your body: Avoid if you have osteoporosis, spinal arthritis, hernia, shoulder pain, or recent fractures. Stop if you feel back, shoulder, or neck pain, dizziness, or discomfort.
{{Metcon workouts focus on enhancing the body's ability to utilize energy efficiently. They typically involve short, intense bursts of exercises, such as squats, burpees, or kettlebell swings, with minimal rest between sets. These workouts can take various forms, including circuits, AMRAP (as many rounds as possible), and EMOM (every minute on the minute) formats.
Improved Metabolic Efficiency: Metcon workouts train your body to burn calories more effectively, utilizing all three of your body's energy systems: phosphagen, glycolytic, and oxidative
Increased Caloric Burn: These workouts can elevate your metabolism for hours after the session, leading to increased calorie burn even at rest.
Enhanced Cardiovascular Health: Regular participation in metcon workouts can improve cardiovascular fitness and muscular endurance
Time Efficiency: Metcon workouts are typically shorter in duration (20-30 minutes) but highly effective, making them ideal for those with busy schedules
Metcon workouts are suitable for anyone looking to enhance their fitness levels, including athletes and fitness enthusiasts. However, they may not be ideal for individuals with certain medical conditions or those who are new to exercise without proper guidance
Incorporating metcon workouts into your fitness routine can provide a dynamic and efficient way to improve strength, endurance, and overall metabolic health. Whether you're looking to lose weight, build muscle, or enhance athletic performance, metcon training can be a valuable addition to your regimen.}}
I'm being more careful with monitoring my physical exercise stats to ease my husband's mind concerning my asthma & heart arrhythmia - but, I want to continue working my body and keeping my muscles toned as long as my body allows me to: so far, it's behaving 😉: and I am thankful, this Thursday for that blessing 😁
3) A Merle Haggard posting came up on my FB Memories Feedback, & a visit to the Topeka-KS Evel Knieval Museum featuring Harley Davidson motorcycles, posting to my Blog - 3 years ago, today ✍️💻📅 - had me today, 👉🎬 pulling up a vintage Evel Knieval movie featuring George Hamilton, to watch while working on my crochet WIP ✂️🧶yarn
I remember when Merle made it big on the music scene 🎸🎤🎶: I liked him immediately. He was a good-looking man; well spoken and with the voice of an angel. I especially like this song because it speaks to what I believe in:
Later, learning about Merle's background (far from being an angel) - I understood why he was dubbed, "Country Music's Bad Boy".
But I always liked Merle & Bob didn't; he did humor me though and had a CD burned 💿 for me of Merle's songs, from one of his trucker friends. I still have it & I still pop it in Betsy's 🚘 CD player when I'm driving her, alone. Holland likes some of his music, too - but when he's driving, he's listening to hard driving & mean growling heavy metal, big hair bands; he'll listen to 1 or 2 Merle songs … then he's switching tunes back to ear bleeding, guitar screeching, spandex binding noise 🙄
I always liked Evel, too - maybe because I'm a hard-core, rough & ready redneck, tomboy girl; I can dress up real nice 🤩💄🎨, but in my heart of hearts, I'm a mud-trucking 🚘, wilderness hiking 🏔️👟, rough-it type of personality: I'll take beer over champagne, any Day. Bob liked Evel too: and we always watched his televised jumps. I grew up around motorcycles, and had my 1st motorcycle ride on my cousin Joe's Indian bike when I was 6-1/2 years old - as soon as I hear him crank that thing up, I was standing right next to it & he'd lift me up onto the gas tank, placing my hands on the handle bars & gently ride me down that loooong gravel Grand Rapids driveway, and back. I loved it 😘! And I loved him 💓; when he died 2 years later, my heart was as broken 😩 as my father's (Joe was actually my father's 1st cousin, but they were just years apart in age, and very close - it was my father, with Joe's father, who gifted Joe with the Indian motorcycle for his BD).
When we were passing through Kansas 🚘🗺️ and had the opportunity to visit the Evel Museum, I was very glad 😊 to hear that Holland also likes Evel: I didn't know then, that Holland's family is also enamored of motorcycles … or that both of us have had, at different times in our lives, members of the Hells Angels motorcycle gang in and out of our personal lives - Bob palled around with Oregon motorcycle gangs in the late 1960's & early 1970's (Gypsy Jokers, most notably). I befriended a Hells Angel biker in 1981 & he lived with us for about a year while healing from a very serious motorcycle accident: he became a lifelong friend of ours, & we spent quite a bit if time visiting with each other, until he passed from this life to the next, in May of 2014. I've never met any of Holland's woman bashing motorcycle pals 🤬 & that's okay with me - I don't think we'd get along 🤨, personality wise.
But, given where my personality just naturally goes - and who I marry, today & yesterday … I guess I'm always gonna have a thing for bad boys that work my heart muscle pretty hard, sometimes 😉
%20x3.gif)
%20x3.gif)
