Week 2 📅
And we're still engaged in a mexican standoff.
But, I never question Elohei in matters that directly affect my Life ☝️ ✝️🕊️
I trust 🙏
I walk in Faith ❤️
Meanwhile - Life goes on 👉
And we do what we have to do to make it the best we can 🤞
For me, making my life “the best I can” involves busy work .. .but not aimless busy work: I always bring intention to whatever I do.
I'm feeling a little better today; my chest doesn't hurt when I breathe. While I enjoyed my morning coffee ☕️, I watched a little red-headed finch pop in-and-out of one of the shrubs hedging the Park boundary where Independence in currently parked: It was so fast, I could never get a clear picture of it … but this is what it looked like, and what it sounds like:
House Finch: Coloration: Males are easily recognizable by their rosy red foreheads, throats, and chests. Nesting: House finches are known for their creative nesting habits, often building nests in trees, shrubs, and even on manmade structures like building ledges and hanging planters. Their nests are typically made from twigs, grasses, and feathers.
House Finch Call: (https://www.youtube.com/watch?v=eYr9hicy5M0&t=14s)
I also posted to Monday's Blog Hops, the post I wrote up last night:
MOD CROCHET HOT PADS SET; Castle Rock-WA: (https://roadgypsiesvalandholland.blogspot.com/2026/04/mod-crochet-hot-pads-set-castle-rock-wa.html)
Uploading my Hot Pads Post to today's Blog Hops, I saw that 2 of my earlier designs & patterns had been featured on 2 Hosting Blogs:
MOD SPRING FLORIBUNDA ROSE COASTER; Castle Rock-WA: (https://roadgypsiesvalandholland.blogspot.com/2026/04/mod-spring-floribunda-rose-coaster.html)
MOD SHAMROCK COASTER; Castle Rock-WA: (https://roadgypsiesvalandholland.blogspot.com/2026/03/mod-shamrock-coaster-castle-rock-wa.html)
And I was able to do a short workout - I love the Darebee workouts because they accomplish a lot in a short period of time 😉 I've included alternative exercise routines (#) for those who need something a little less aggressive on their aging bodies 😘
Warmups: Standing Windmill Toe Touches should be approached with caution, especially for a 69-year-old woman. While they can be beneficial for stretching the hamstrings and lower back, they also carry risks such as stress on the lumbar spine, potential strain on the ligaments and discs, and the possibility of aggravating pre-existing conditions like herniated discs. It is crucial for seniors to perform these exercises with proper form and to listen to their bodies. If they experience any discomfort or pain, it is recommended to stop the exercise.
Bodyweight Windmill Toe Touch~Aim for 8-12 reps x2
The Standing Windmill Toe Touches exercise primarily targets the rectus abdominis (core muscles), gluteus maximus (buttocks), and hamstrings (back of the thighs). Additionally, the quadriceps (front of the thighs) and abdominal muscles (including the transversus abdominis) are engaged during the movement. This exercise is beneficial for improving flexibility and strength in these muscle groups, making it a valuable addition to any fitness routine.
Core muscles; abs and spinal erectors.Glutes Muscles
#Seated Toe Touches: Sit tall in a chair with good posture and place both feet on the floor. Slowly straighten one leg and flex your feet, so your toes pull back toward your shins. Lean forward at the hips and hold for 10-30 seconds before returning to start.
Chair Assist Toe Touch~Bend forward & hold for a ct. of 30 - don't count too fast; you want the stretch to do it's work.
The Darebee Anywhere Abs Workout is designed for individuals who want to feel strengthened, stronger, and more capable, regardless of their age. It includes bodyweight training that is simple, safe, and accessible, making it suitable for a 69-year-old woman. The workouts aim to reclaim strength, balance, coordination, and energy, which are essential for maintaining quality of life as one ages. The workout includes a variety of exercises that target the core muscles, which are vital for stability and balance. It is important to perform these exercises with proper form and to listen to your body. If you experience any discomfort or pain, stop.
The Darebee Anywhere Abs Workout is a workout that helps you get the strengthened abdominals you want, by working out even when most people think you can't. These are quick, easy exercises you can do almost any place, in almost any clothing. The result is an activation of your abs that helps you maintain the edge you need in your fitness.
Side Leg Lifts~Aim for 12–15 reps EA side x2; Standing Rotation~Aim for 10–20 gentle turns EA SIDE; Front-Back Leg Swings~Aim for 15–20 reps x2; Knee Cross To Elbow~Aim for 8-10 reps x2
Standing Lateral Leg Lifts can be safe for a 69-year-old woman if she is physically fit and has no underlying health issues. However, it is essential to perform the exercise with proper form and technique to avoid injury. Here are some considerations: Physical Fitness: Ensure the individual is physically fit and can perform the exercise with control and stability. Health Conditions: Check for any health conditions that may affect the ability to perform the exercise safely, such as joint pain or balance issues. Technique: Follow the correct technique for the exercise, which includes standing straight, facing forward, and maintaining balance. Modification: Consider modifications to the exercise, such as holding onto a chair for balance. It is always best to consult with a healthcare professional before starting any new exercise routine, especially for individuals with concerns about their health or fitness level.
Standing Side Leg Lifts~Aim for 12–15 reps EA side x2
The Standing Lateral Leg Lifts exercise primarily targets the gluteus medius and gluteus minimus muscles, which are essential for hip abduction and stabilization. Additionally, the tensor fasciae latae (TFL) assists in hip flexion and stabilization of the knee, while the quadriceps and hamstrings contribute to overall lower body strength and coordination. The core muscles, including the rectus abdominis, transverse abdominis, obliques, erector spinae, and psoas major, stabilize the torso and support the spine during the movement. Proper engagement of these muscles is crucial for maximizing the exercise's benefits and preventing imbalances or injuries.
The Standing Torso Rotation exercise is safe for a 69-year-old woman to do. This exercise is designed to gently reintroduce rotation in a calm, controlled way, without the need to get on the floor. It is suitable for individuals who have experienced a loss of spinal mobility and want to restore it safely. The exercise involves slow, comfortable turning movements of the upper body while the lower body remains mostly still, which is important for maintaining spinal health and mobility. This exercise is safe for back stiffness and helps restore spinal mobility. It is important to start with slow, relaxed turns and gradually build up to the recommended number of repetitions. The goal is to achieve comfort and control, not intensity.
Standing Rotation~Aim for 10–20 gentle turns EA SIDE, once a day.
The Standing Torso Rotation exercise primarily targets the obliques, which are the muscles on the sides of the abdomen responsible for rotational movements. The rectus abdominis, or the six-pack muscle, also contributes to the movement, while the erector spinae muscles in the lower back help stabilize the spine and support the rotation. Additionally, the latissimus dorsi and the muscles of the shoulder girdle, such as the rotator cuff, are engaged to facilitate the rotational motion. These muscles work together to create the necessary rotational force for the exercise, making it a comprehensive workout for both the core and upper body.
Standing Front-Back Leg Swings are generally safe for a 69-year-old woman to perform when done correctly and with proper support. However, it is essential to consider her specific health conditions and any limitations she may have. Here are some key points to keep in mind: Sturdy Support: Ensure she has a stable surface to hold onto, such as a wall or sturdy chair, to prevent falls. Controlled Movements: The exercises should be performed with controlled and fluid movements, avoiding jerky or uncontrolled motions that could lead to muscle strains. Listen to Her Body: She should listen to her body and stop if she feels any discomfort or pain.
Front-Back Leg Swings~Aim for 15–20 reps x2
The Standing Front-Back Leg Swings exercise primarily targets the hip flexors and hamstrings. The hip flexors, including the iliopsoas and rectus femoris, are engaged to pull the leg up and forward during the forward swing. The hamstrings, which control the descent of the leg, are activated during the backswing. Additionally, the glutes are engaged at the peak of the backswing, contributing to the leg's extension and drive. The standing leg also plays a role in maintaining balance and stability during the movement.
The Standing Knee-Cross-To-Elbow exercise is generally considered safe for a 69-year-old woman to perform, provided she is in good physical condition and has no underlying health issues.
Knee Cross To Elbow~Aim for 8-10 reps, rest 30 seconds x2; 2 times per week.
The Standing Knee-Cross-To-Elbow exercise primarily targets the rectus abdominis, obliques, and transversus abdominis. It also engages the glutes, hip flexors, and core muscles. This exercise is beneficial for improving core strength, balance, stability, and posture, as well as reducing the risk of lower back pain and enhancing overall fitness.
This Monday turned out pretty well - let's hope the rest of the week is as easy.
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