QUIET SUNDAY AFTERNOON~Exercise Body & Mind; Coalinga-CA

I'm just enjoying some low-key, down-time, this afternoon; easy cardio ⚕️ and light reading 📖

Standing Side Stretch exercise is designed to improve strength, mobility, and balance, which are crucial for maintaining independence and quality of life in older adults. Listen to your body & stop if you feel acute pain.

Aim for 3 sets of 10 cts EA side

Standing Bend Alternate Toe Touches exercise can be beneficial for stretching the hamstrings and lower back - but it may pose risks for seniors with pre-existing conditions. Listen to your body & stop if you feel acute pain.

1 to 2 sets of 15 to 25 reps EA side

The Darebee Tabula Rasa workout is a fast-paced, no-equipment home fitness cardiovascular and aerobic workout designed to work a wide range of muscle groups, particularly focusing on the abdominals. The easy-on-the-knees-workout, includes exercises that target the core, which is essential for cardiovascular and aerobic fitness. For a 69-year-old woman, performing 20 aerobic repetitions is generally considered safe, provided she is in good physical condition and has no underlying health issues. Listen to your body & stop if you feel acute pain.

Reps Count is total count = 20 reps equates 10 on 1 side & 10 on the other.

How to Do: SIDE STEP JACKS: 

(https://www.youtube.com/watch?v=eW2x6ikoXqA)

Alternate to the jumping butt kick exercise.

A quiet moment … fragrant steam rising from a warm cup, golden sunlight spilling across the room from an open window, and cozy spot to read an enjoyable book.

Sometimes, this is all you need to usher peace into your space.

CITIZENSHIP & COUNTRY BOUNDARIES; Coalinga-CA

It was Elohim, Himself, Who initiated boundaries, and established borders.

The New Covenant Acts 17:26, points to the beginning of creation & the settling of countries - Genesis 1 through 10 … as well as Lucifer's presence threated through Life's unfolding's, always disrupting peaceful mingling's with consistent chaos as he strives constantly to create mischief, to stir up trouble, and kick up divisions.

In the Old Covenant, Nehemiah (while reclaiming & rebuilding Israel -  establishing peace again among the inhabitants) faced opposition from those who would not assimilate, particularly from Sanballat the Horonite, Tobiah the Ammonite, and Geshem the Arab (are you seeing a pattern, here? It's the same troublemakers of ancient ethnic portions of societies, who are fanatical devotees of the same devilish religion … having surviving bloodlines then, who are now causing trouble in Israel & America, today). These adversaries employed various tactics, including mockery and intimidation through interfaith marriages with foreigners who refused to acknowledge the faith, or the laws (civil and moral) of the country they lived in (Israel, then; Israel & America, today), to undermine Nehemiah's efforts to rebuild Jerusalem's walls. Despite the challenges, Nehemiah remained steadfast, relying on God for strength and guidance, and encouraged the Jewish people to persevere in their mission. His leadership and faith demonstrated that true assimilation and unity among the community were essential for overcoming external opposition.

Elohim has always initiated boundaries, and established borders: with resulting peace, satisfaction, and life abundant.

It is Lucifer, who initiates dissatisfaction & incites riotous distractions: with jealous insurrections that lead to death and destruction.

Faith in Jesus: To enter the Kingdom of heaven one must put their faith in Yeshua & be reborn to the obedience of Elohim's Will (John 3:3-6). This rebirth is a spiritual rebirth that is a result of trusting in Jesus for our salvation. As soon as we do that, the Holy Spirit enters into our lives and we become entirely new people. 2 Corinthians 5:17 says it this way, “Therefore, if anyone is in Christ, the new creation has come: The old has gone, the new is here!”

Hebrews 11:16: “Instead, they were longing for a better country - a heavenly one. Therefore Elohim is not ashamed to be called their God, for He has prepared a city for them.”

The Gospels are by and large, Heaven's [Constitution]; the writ by which we are governed as citizens of Heaven & The Ruach HaKo'desh is by and large, Heaven's [Bill of Rights]; the guiding force (aka, moral conscientiousness) behind our rights as sons & daughters of Elohim & joint-heirs with Yeshua/citizens of Heaven. Salvation through Yeshua's sacrifice is our pledge to abide by Elohim's sanctions on our life going forward: salvation through Yeshua is our banner of proclamation - our [flag] of allegiance.

John 3:3: “Yeshua replied, ‘Very truly I tell you, no one can see the kingdom of God unless they are born again.’”

Obedience: The second qualification of heavenly citizenship is obedience to Elohim and His will. Yeshua says in Matthew 7:21, “Not everyone who says to me, ‘Lord, Lord,’ will enter the kingdom of heaven, but only the one who does the will of my Father who is in heaven.” True faith (heart dedication, not mere word service) in Yeshua, will always result in obedience to Elohim’s will. Faith is the cause and obedience is the effect.

Surrender: The third qualification of heavenly citizenship is surrender. If we are to enter the Kingdom of Heaven, we have to surrender the idea that we can get there on our own - this surrendering of self, is a radical decision that involves surrendering one's entire being in service to Yeshua, Who is Lord of now & Master of all (beginning of time to eternal reign without end). This surrender is not about a one-time decision but a daily commitment to self-denial and surrender. It requires believers to renounce all preconceived opinions and desires, setting aside their own will and affections to align with Elohim's will. The Apostle Paul exemplifies this by stating, "For to me, to live is Christ and to die is gain" (Philippians 1:21), reflecting the transformative power of self-surrender in the life of a believer.

So, to the sneering sarcasm, and fearmongering, concerning "National Supremacy!" - YES! It is essential for a strong, healthy, Nation's benefit!

If foreigners will not assimilate and obey our Nation's civil & moral dictates … if they openly declare political coups & highjack our seats of high power; if they demand our God be sidelined and theirs revered - at the point of death; if they silence our prayers & blare theirs from high-powered speakers several times throughout the days disrupting daily activities; if they daily call for our death & actively cause death and destruction in our communities; if they consistently and blatantly disrupt peaceful passage on our streets … they need to be sent packing. ASAP

And those who stand with their devilish nonsense, can leave with them - so we, can get back to a peaceful unity in our country.

BELIEVING FOR THE BEST; Coalinga-CA

The Mini Stepper exercise primarily targets the quadriceps, hamstrings, glutes, and calves. These muscles are engaged during the stepping motion to lift and lower the body, providing a comprehensive lower body workout. The core muscles, including the abdominals and lower back, are also subtly worked to maintain balance and posture.

The mini stepper exercise is considered cardio. It simulates the motion of climbing stairs, engaging the leg muscles and providing a moderate-intensity cardiovascular workout. Regular use can improve cardiovascular health, burn calories, and enhance overall fitness levels.

Mini Stepper also put into action = 2–3 times a week for 10–15 minutes; the Darebee 'Overload' reps for a senior woman: target a rep range of 6 – 12 reps per set. Aim for 3-5 sets. Rest time between sets should be short, about 1 minute rest between sets.

The Darebee Overload exercise is designed to work multiple muscle groups simultaneously, making it a comprehensive full-body workout. Here are the key muscle groups targeted by the Darebee Overload exercise reps:

Core: Engaged through various movements like squats, lunges, and deadlifts, which involve the abdominal muscles.

Legs: The legs are worked through exercises such as lunges, squats, and deadlifts, which engage the quadriceps, hamstrings, and glutes.

Upper Body: Exercises like shoulder taps and bicep extensions engage the shoulders and biceps.

Lower Body: The legs are also engaged through exercises like lunges and calf raises, which target the calves and hamstrings.

The combination of these exercises ensures that the entire body is challenged, promoting strength, endurance, and overall fitness.

The Darebee Overload exercise is not classified as cardio, but it does incorporate high-intensity interval training (HIIT) elements that keeps your heart pumping, challenges your aerobic capacity, and helps improve your physical conditioning.

The Kettlebell Figure 8 exercise is a full-body workout that improves coordination, balance, and overall fitness. Here's a breakdown of the muscles worked during the kettlebell figure 8 exercise reps:

Core Muscles: Engage your abdominal muscles and obliques to maintain balance and stability throughout the exercise. 

Lower Back: Strengthen your erector spinae muscles, supporting the spine and improving posture. 

Shoulders and Upper Back: Activate your deltoids, trapezius, and rhomboids as you pass the kettlebell around between your legs. 

Legs and Glutes: Works your quadriceps, hamstrings, and glutes as you navigate the figure of 8. 

Forearms and Grip Strength: This exercise also enhances your grip strength and forearm muscles as a result of the continuous handling and passing of the kettlebell.

Kettlebell Figure 8; 8-12 reps of 3-8 sets

The Kettlebell Figure 8 is not primarily a cardio exercise, but it does have a cardiovascular effect due to its dynamic nature. It engages multiple muscle groups, including the core, glutes, and legs, which can contribute to improved coordination and overall fitness. While it may not be classified as cardio, it can be included in a workout routine to enhance cardiovascular fitness and functional strength.