April 30th: When I open my eyes in the morning - when I am drinking my morning joy juice & listening to the birds just feet from me, outside, lifting their happy songs above the chaotic freeway traffic also just feet from my little home … I am reminded that even in the middle of life’s challenges, there is still so much to be grateful for.
A new day.
Simple blessings.
And another chance to begin again.
In spite of it all; life is good, and my heart is thankful.
I pulled a workout up - grabbed some weights, and got to it.
Warm-up: Perform 5–10 minutes of light cardio and dynamic stretches before lifting. Example of a 5-Minute Warm-Up sequence would look something like this:
1 min (ct. of 60) = March in place: or do gentle walking in place to raise heart rate and circulation; this helps blood flow to muscles and warms up the heart.
1 min (ct. of 60) = Arm circles: stand or sit, arms out to the sides & make small forward circles (10–15 reps), then backward (10–15 reps)
30 sec (ct. of 30) = Roll Shoulders: forward and backward in circles, to loosen shoulder muscles.
30 sec (ct. of 30) = Side Bends: Stand feet shoulder-width apart & gently bend side to side to warm the torso.
30 sec (ct. of 30) = Hip Circles: Rotate hips clockwise and counterclockwise to improve mobility.
30 sec (ct. of 30) = Knee Lifts: Lift one knee toward chest, switch sides, to warm hips and thighs.
30 sec (ct. of 30) = Ankle Rolls: Lift one foot, rotate ankle in circles (15 reps each way)
If you are a senior (age 60+), new to exercising with weights, here are some guidelines for a safe & healthy workout:
Pick a very light weight for your first test set (even just use your body weight).
Perform the exercise for up to 12 slow, controlled reps.
If you could easily do 15+ reps, the weight is too light … go up a step next set.
If you struggle before 8 reps, the weight is too heavy … go down a step or switch to body weight.
Ideal range for this program: you could do about 10–14 reps, with the last 2 or 3 reps feeling challenging but still controlled.
Start light: For seniors, especially those over 60, begin with 2–5 lb. (0.9–2.3 kg) dumbbells to avoid strain.
The Darebee Pixie Workout is an upper body dumbbell workout designed to build strength and improve balance and stability. It combines weights with core and balance exercises to challenge the cardiovascular system, enhancing overall upper body strength - with METCON benefits (Metabolic conditioning; explained below). This workout is effective for those looking to improve their fitness routine and can be performed with minimal equipment.
The moment you add weights and some core/balance exercises together, you have an upper body workout that will work not just muscles but also tendons and core; and help you improve your balance and stability. The Pixie workout does all of that, exactly. It will also challenge your cardiovascular system as the body pumps blood to all the upper body large, muscle groups. Add EC and you will definitely feel better throughout the workout. Extra Credit (EC): Smile manically throughout.
I have also included alternate exercises (marked with a #) that may benefit those with limited flexibility.
Standing Knee-Cross To Elbow exercise safety, for a 69-year-old woman depends on her individual health and fitness level. It is generally considered safe for most individuals, but it is crucial to listen to the body and adjust the exercise accordingly. The knee to elbow exercise is a dynamic movement that targets the core, shoulders, and hip flexors, enhancing strength and stability. Body Awareness: The exercise requires good body awareness and balance, which can be particularly important for older adults. Fatigue and Compensation: Fatigue can lead to compensations that may increase the risk of injury. Therefore, it is important to maintain proper form and avoid any movements that may cause discomfort or pain. Moderation: The exercise should be performed with moderation and should not be done excessively, as overexertion can lead to injury. While the standing knee-cross to elbow exercise can be beneficial for many, it is essential to ensure that the individual is physically capable of performing it safely and to listen to your body's signals - Stop if you feel sharp pain, instability, or discomfort.
#Seated Knee-Cross To Elbow Crunch exercise is an effective core-strengthening movement that can be performed while seated, targeting the abdominal muscles and hip flexors. Starting Position: Sit comfortably at the edge of a sturdy chair with your back straight and unsupported. The seated position makes this exercise suitable for individuals with mobility issues or those who prefer low-impact workouts. Weighted Version: Hold light weights in your hands while performing the exercise to add resistance and further challenge your core.
Standing Dumbbell Air Punches can be safe for a 69-year-old woman if done with proper form, light weights, and without overexertion. This exercise combines the resistance of light dumbbells with the motion of shadowboxing, making them a low-impact, high-efficiency way to work your upper body, core, and even legs. Form tips – Roll your shoulders forward, keep your chin down, and look up. Exhale as you push out. Avoid swinging too hard to prevent strain. Muscles Worked: Shoulders (front, middle, and rear deltoids) & Triceps, biceps, lats, serratus anterior. Benefits: Upper body strength & tone – Builds shoulder and arm muscle while improving coordination. Cardiovascular boost – Quick, alternating punches elevate heart rate. Low impact – Gentle on joints. Dumbbell air punches are a versatile, accessible exercise that builds strength, improves endurance, and keeps you moving without heavy equipment. They’re great for home workouts, quick breaks at work, or as part of a fitness routine. Listen to your body's signals - Stop if you feel sharp pain, instability, or discomfort.
#Seated Dumbbell Air Punches are safe for a healthy 69 year old woman to do. This exercise reduces fall risk and joint stress, which is important for older adults. Functional benefits: They can improve upper-body strength, core stability, and coordination, which support daily activities like lifting groceries or getting up from a chair. Adaptable: You can adjust the weight, speed, and number of reps to match your fitness level. Start light: Choose a dumbbell weight that’s comfortable — not too heavy to cause strain or fatigue. Maintain good posture: Sit with feet flat, knees at 90°, and back supported. Avoid slouching or leaning back. Control the movement: Keep punches smooth and avoid jerky motions to prevent shoulder or wrist strain. Listen to your body: Stop if you feel pain, dizziness, or instability.
Dumbbell Lateral Raises can be safe for a 69-year-old woman if performed with proper form, light to moderate weights. Lateral raises target the deltoid muscles and can help improve shoulder mobility, posture, and strength, which are important for daily activities like reaching overhead or lifting objects. For seniors, strength training with light dumbbells supports muscle tone, balance, and joint health. Start light: Use 2–5 lb. dumbbells for women to focus on form before increasing weight. Good form: Keep the movement slow and controlled, with the elbows slightly bent and the upper body stable. Avoid arching the back or jerking the weights. Modify if needed: If the movement causes strain, consider seated lateral raises or resistance band versions for less joint stress. Lateral raises involve overhead motion and shoulder flexion, which can be risky if there’s shoulder instability, rotator cuff issues, or poor posture. Avoid if you have chronic shoulder pain, arthritis, heart disease, or other chronic conditions. Stop if you feel pain or discomfort: Especially in the shoulder, neck, or upper back.
#Seated Dumbbell Lateral Raises can be a safe and effective shoulder exercise for a 69-year-old woman. Low-impact and seated: The seated position reduces reliance on leg or hip power, making it easier to control movement and reduce strain on the lower back. Targeted muscles: It primarily works the lateral deltoids, serratus anterior, and supraspinatus, which are important for shoulder stability and joint health. Benefits for seniors: Strength training like this can improve muscle mass, joint support, balance, and bone density, all of which are important for older adults. Start light: Use a weight that allows 10–15 controlled reps without fatigue or discomfort. Avoid heavy loads that could cause strain. Perfect form: Keep the elbows slightly bent, dumbbells moving in a controlled arc, and avoid arching the back or jerking the weights. Avoid if you have severe shoulder instability, rotator cuff injury, neck or back issues, arthritis, recent injuries, or nerve compression. Stop if you feel pain or discomfort: Especially in the shoulder, neck, or upper back.
Alternate Bicep Curls are a safe and effective exercise for a 69-year-old woman when performed with light weights, proper form, and controlled movements. This exercise helps strengthen the biceps, forearms, and grip, which supports daily activities like lifting groceries, opening jars, and carrying objects safely. This exercise also promotes joint stability in the elbows and shoulders, & improves posture. Performing curls alternately allows for better focus on each arm and can reduce fatigue compared to curling both arms simultaneously. Start with light weights: Use 1–5 lb dumbbells or household items like water bottles to avoid overstraining muscles and joints. Maintain proper form: Sit or stand tall, keep elbows tucked close to the body, and move only the forearms while curling the weights toward the shoulders. Controlled movements: Curl slowly and lower the weights with control to reduce joint stress and maximize muscle engagement. Breathing: Exhale while lifting the weight and inhale while lowering it. Seated or standing options: Seated curls provide extra stability if balance is a concern, while standing curls engage the core for additional strength benefits. Avoid if you have severe shoulder instability, rotator cuff injury, neck or back issues, arthritis, recent injuries, or nerve compression. Stop immediately if pain, dizziness, or discomfort occurs.
#Seated Dumbbell Alternating Bicep Curl is generally considered a safe and effective exercise for older adults when performed with proper form. It targets the biceps and forearms, improving arm strength for daily tasks like lifting, carrying, and opening jars. The seated position provides stability, reducing the risk of imbalance or injury compared to standing versions. Start light: Use very light weights or even no weights at first to master the movement. Maintain posture: Sit tall in a sturdy chair, feet flat on the floor, shoulders back and down, and elbows tucked close to the body. Control the movement: Move slowly, especially on the lowering phase, to build strength and avoid strain. Avoid momentum: Do not swing the arms; focus on bending the elbows (not the wrists) to isolate the biceps. Listen to your body: If you feel pain, sharp discomfort, or instability, stop and adjust the weight or form. Avoid if you have recent elbow injuries, arthritis, or balance issues, chronic conditions (e.g., heart disease, severe osteoporosis). Stop immediately if pain, dizziness, or discomfort occurs.
Dumbbell Upright Chest Rows (also called upright rows) can be safe for some older adults if performed with proper form and appropriate weights, but they should be approached with caution. Shoulder joint stress: The exercise involves lifting dumbbells vertically toward the chin, which combines shoulder abduction and internal rotation. This reduces the space in the subacromial area, where rotator cuff tendons and the bursa pass, increasing the risk of impingement. Rotator cuff strain: Repeated or improper execution can cause tendinitis, bursitis, or even labral tears. Age-related factors: Older adults may have reduced shoulder stability, slower recovery, and more degenerative changes, making them more vulnerable to injury. Light weights: Start with very light dumbbells (2–5 lb. for women) to focus on form rather than load Well Fit Insider. Proper form: Use a wider grip (shoulder-width) to reduce internal rotation stress. Keep the elbows higher than the hands and stop at mid-chest level to avoid raising above the collarbone snuggymom.com. Maintain a neutral spine and avoid jerky movements. Controlled range of motion: Slow, deliberate lifts and lowers reduce joint stress. Listen to your body: Stop if you feel pain: Discontinue immediately if you experience sharp pain, dizziness, or discomfort.
{{Metabolic conditioning is a high-intensity training approach designed to improve the efficiency and capacity of the body’s energy systems, enhancing endurance, strength, and calorie burn.
What is Metabolic Conditioning?
Metabolic conditioning, often called MetCon, involves exercises that train the body to produce and utilize energy more efficiently. It focuses on improving the immediate, intermediate, and long-term energy pathways that fuel physical activity. By strategically manipulating work and rest intervals, MetCon challenges the body to perform at high intensity while minimizing recovery, which enhances overall metabolic efficiency and physical work capacity.
Energy Systems Involved
MetCon targets the three primary energy systems: (1) Phosphagen System (ATP-CP): Provides immediate energy for short, intense bursts (10–15 seconds), using stored ATP and creatine phosphate (2) Glycolytic System: Fuels moderate to high-intensity activity lasting 30 seconds to 2–3 minutes, using glucose and glycogen anaerobically, producing lactic acid (3) Oxidative System: Supports long-duration, lower-intensity activity, using oxygen to metabolize fats and carbohydrates for sustained energy.
MetCon workouts are structured to stress the immediate and intermediate pathways, improving the body’s ability to burn fuel efficiently and recover quickly.
Benefits of Metabolic Conditioning
Enhanced energy efficiency: Trains the body to perform more work in less time.
Increased calorie burn: High-intensity intervals elevate metabolism and promote fat loss, including post-exercise calorie burn (EPOC or “afterburn effect”).
Improved endurance and strength: Combines cardiovascular and muscular training to boost overall fitness.
Lean muscle development: Supports muscle growth while improving metabolic rate.
Versatility: Can be adapted for weight loss, sports performance, or general fitness.
Safety Considerations
Because MetCon involves high-intensity exercise, proper technique and gradual progression are essential to prevent injury. Beginners should start with moderate intensity and increase workload as fitness improves.
Metabolic conditioning offers a comprehensive approach to fitness, combining cardiovascular, strength, and metabolic training to maximize energy efficiency, calorie burn, and overall performance.}}
Body toning workout finished & feeling refreshed, I check my FB Page for messages … and a couple highlighted reels came up that kinda touched on every thing I've been dealing with since Bob's spirit left Earth (1) children & grandchildren snagged by the gender-bending obamanite insanity; MPO is that he unleashed a demon upon Earth and unwary, rebellious people got caught up in the delusion (2) angry children that shamefully misbehaved during my widowing months that first year - and were subsequently cut loose, to go on their unhappy ways; I don't miss the chaos (3) a new husband that is more a mission assignment at the moment, than a Team Partner.
I can identify with all 3 Reels.
My life has been on a perpetual roller coaster since December 2018.
(1) Children & grandchildren snagged by the gender-bending obamanite insanity:
You gotta draw the line - a clear line, when you are a Christian.
YES - it is TRUE that God "loves everyone" … but it is also true that everyone does not love God.
Love goes both ways; love is not a 1-way freeway.
When you love someone, you don't blatantly disrespect them.
You don't insist that they engage in your twisted fantasy.
If you love your children … YOU LEARN TO TELL THEM "NO".
Especially - and specifically - if you are claiming to be a Christian.
God loves everyone.
Christians love everyone.
Nonsense and downright disrespect is not acceptable - to accept either under the banner of love, is NOT love.
God says, "No!"
Parents need to learn how to say "No!"
Holland's entire family never learned that word, and it was never applied.
That's why his siblings, cousins, ect. are dead. Holland & Mark, remain.
I said "no" to my kids and grandkids when nonsense and disrespect raised it's head - no apologies forthcoming: and while some of them are out of my life by their own choice & I am forbidden to see Azariah due to Stacey's snarkiness … at least they are all still alive. There is still hope.
You gotta draw an uncrossable line. THAT is where "love" lives.
(2) Angry children that shamefully misbehaved during my widowing months that first year - and still caught up in their self-centered angsts, are still distancing themselves from me: I learned to enjoy the peacefulness of going solo.
Yep.
Pretty much the same convo; said by different people, in a different location for the same reason.
I meant it & that's why I don't mind going solo lobo: I don't entertain selfishness anymore.
If people aren't willing to meet me halfway, with a decent attitude & some kind of logical comprehension of what's truly important - I can go it alone.
Alone is peaceful.
(3) A new husband:
And that is how you know the difference …
A temu wannabe is not the real deal.
The real deal wants the real deal.
If you settle for less - you will get less.
Just sayin'.
Which brings me to the latest introspective exchange of words between him and me. I said, "I have to focus on things that matter the most - I'm living on limited time; I have to get things right. Wiggle room is shrinking. You need to hear me on this issue, Holland. Pretty much all of my life has been spent in this part of WA State. When I'm here, my thoughts go down rabbit trails & that's why I spent as much time as possible gone; I had a constant headache & my heart ached from all the kids' bickering and fighting. Constantly. I didn't want to think anymore on heavy stuff: my life here in WA, started when I was 9-1/2. Love Lessons began, continued, and ended when I married Bob in 1974 - that was a good thing; I became a parent in 1975, I had a real purpose that grew me up - that was a happy time; I became a first time grandmother in both, 1990 & 1995 - those birth dates were welcome things; I a Widow as 2018 was ending - that was a heart-breaking time that I didn't think I'd survive; I felt like an empty husk of all I was & everything I knew, when the kid's turned on me like mad dogs - disrespecting me & dishonoring their father before the ashes had even cooled enough to collect. Now I'm back here … and all those emotions are rushing in - along with the new, fresh pain, you bring. I'm doing a lot of introspective assessments. My Life is wrapping up: I may be granted another 20 years, but I don't want to fritter any of that time away fighting with you over mean-spirited, selfish people who instigate chaos, death, and destruction: I've already experienced that rodeo with my kids' self-destructive bitterness. Life is too important. I can't waste any more time on things that aren't important. Anger is not important to me; it happens, but it's not something I want to feed on a steady basis. I want to funnel my energy into building a happy life. I want to laugh & enjoy my waning days in Sonshine. My goal is to get Home. To do my best to make sure my children & grandchildren get there, too. To do my best to make sure you get there … even if I have to drag you across the finish line - none of you have to actually be present, if that is what yu'all choose: for any of that to happen. But, I have to focus on things that matter the most. Yeshua matters. You matter. My children matter. Peace matters. I'm not waiting anymore for things that matter to magically appear - I'm going after what matters. Alone, if I have to. I'm not letting anyone hold me back from the happy life wanting to be birthed. I paid my dues. I want it. I will have it before this Life ends. So help me, God."
I just don't have the time … or the inclination to spin my wheels anymore - and that's what's been happening for the past 3 years. I want to get back on track. I need firm footing to do what my Call to Do, is.
I have trusted Elohim with my Life, all of my Life.
I am thankful that Elohim has never let me down & that Yeshua has been a steady companion. I can trust His Plan - I may not understand it, but I trust IT.
No comments:
Post a Comment