I am resting my hands today - I overworked 😟 them yesterday & into today's dawning: didn't put it aside & get into bed until 8 AM 😳⏰ : I know … but, I wanted to get the entire striped afghan panel done. The panel is done; and so are my poor aching hands until Monday 📅📌. I'm carving out my 24-hr. Shabbat Island of Rest ☝️🏝️✡️🕯️ & Holland's Sunday routine ✝️ for [down time] = and that's all I'll be doing for the next 36 hours 💖
The Day played out beautifully with glorious bird-song-sunshine warmth 🌞🐦😁: I was glad for my transition lenses 👓
Another open-door Day; 75-degrees this afternoon. The sunshine was so bright, I was glad for my photochromic eyewear lenses.
Before the Day moved into it's rest period … I slipped into the bunk room for a little body toning session; hand usage was very minimal, but the payoff will be very beneficial 💪😉👌
The Darebee Fab Abs workout is designed for upper body power, & delivers a strong abs, and a strong core. The cross-mix exercise sets deliver a potent abs workout that demands you raise your knees to waist height during High Knees and keep your body as absolutely straight as you possibly can during the plank. Planking burns more calories, when done every day, than other core exercises like sit-ups. More importantly, planks help strengthen massive muscle groups in your body. Having strong muscles means you burn more calories, even when you’re at rest. Many experts now recommend planking rather than crunches or sit-ups, since planks put less strain on your spine and hip flexors.
Planks don’t just work your core: They work your entire body. Planks require your arms, your legs, and all of your abs, making them an all-encompassing workout and a more efficient way to exercise.
Count EA set this way (without rushing the count)~One Potato, Two Potato, Three Potato', ect. EA count approximates a second. Form & Technique explained and exampled below.
This workout is a perfect program for seniors who are not used to exercise … and anyone who is trying to stay active without overloading the body (which is me). The program only includes standing exercises and can be scaled up or down - depending on one’s fitness level.
Balance exercises like Standing High Knees become more important as you age. High knees are a popular cardio drill, but you don’t have to worry about speed to see mobility benefits from this exercise. You don’t need a lot of time or space for high knees. This drill, like other balance exercises, can fit into different parts of your day. Try doing high knees while standing in your kitchen in the morning or while brushing your teeth at night.
If you need to, hold onto something while performing balance exercises, stand near a chair or counter for support. You can do high knees every day, but if you start to notice any pain or discomfort, take a break.
Standing High Knees~Aim for at least 12 reps on EA leg
The Standing Elbow Plank Hold can be safe for a 69-year-old woman to do, provided she has proper form and technique. It is a low-impact exercise that can help improve core strength, balance, and posture. However, seniors with pre-existing medical conditions or injuries should consult their doctor before attempting planks. It is also important to start with shorter hold times and gradually increase as strength and comfortability improve. Seniors should listen to their body and stop immediately if they feel any pain or discomfort.
The primary purpose of the plank is to burn belly fat, so if you allow your stomach to relax and hang lose while holding the plank position, you won’t get the desired results. Therefore, keep the stomach sucked in, and make sure your shoulders, back, and butt are evenly in line.
SHORT VERSION; Standing Elbow Plank Hold~hold 15-30 secs.
EXTENDED VERSION; Standing Elbow Plank Hold~hold 15-30 secs.
For a 69-year-old woman, it is generally safe to hold a plank for 15 to 30 seconds with good form. This duration is considered an excellent marker of strong functional core endurance at this stage of life. It is important to maintain proper form and technique to avoid strain and injury. If she can hold a plank for 30 seconds, it is a sign of strong core stability and endurance.
The Standing Mountain Climber Planks can be safe for a 69-year-old woman if she follows proper form and technique. It is a low-impact exercise that can improve core strength, balance, and posture - assisting with stability, posture and spinal alignment. However, it is crucial to start with shorter hold times and gradually increase as strength and comfortability improve. If she has any pre-existing medical conditions or injuries, she should consult her doctor before attempting planks. It is also important to start with modified versions of the exercise and gradually work up to more advanced versions. Seniors should listen to their body and stop immediately if they feel any pain or discomfort.
Standing Mountain Climber Planks; Muscular strength~10-15 reps x2 (controlled with your core engaged).
Stretches (like mountain climbers) can elevate your flexibility levels and reduce injury. Every time you repeat the mountain climber motion, you loosen up your hip and knee joints, improving range of motion and enhancing overall function.
I hit the "recommended 6,000-8,000 steps" goal (8,048 😊) today; I racked up 3.3 miles in walking; I'm on target for my exercise minutes/daily = 30 minutes recommended; I'm burning more calories on average than previously (double, actually); my heart rate is at a healthy tempo; on the hole, my respiratory rate has improved; I'm doing okay in the [6 minute walk] estimation = not good, not bad; middle of the road = my cardio fitness readout says I'm below average … but I'm not average 😉: considering that I am dealing with heart arrhythmia & asthma, I think I'm doing well at ranking a little over the halfway mark to "average" 👌
Before the sun set, I gave a listen to Shalom in Messiah Ministries 💻🎧
Is the Remnant Church Crumbling Under Pressure? | Brandon Holthaus:
https://www.youtube.com/watch?v=f4kY-76PhEk
The normalization of antisemitism 👹 in America, is alarming 😔 - that it has taken root in people who claim to be "a Christian", warming "church ⛪️" seats is horrific & scandalous. Career pastors 👺, hired to speak what is palatable & trendy are not Christian in any sense of the actual meaning - and they are not teaching actual Scripture ✝️📖: they are mouthpieces for the government, and are teaching government propaganda: it is shocking to see people who do not know the Word, elevated to leadership positions 👺 It is shocking to realize how many people "gathering to worship" have no idea why they are gathering - and sniff offendedly at the "very thought!" that they are dangerously open to unsound teaching voices and devilish conclusions 😈
The Scriptures, and the Gospels, clearly convey the understanding that is a person is an anti-Semite, they are not walking with Elohim & they are not Christians; they are not followers of Christ. Christ obeyed Elohim in all things - including the inclusion of Jews. Yeshua is Messiah 👑 He founded and established the First Church = Messianic Body of Believers = JEWS & Gentiles; "to the Jews, first" ☝️🕎🕊️✝️
Replacement theology ✍️😈 has been around for generations. It rose up in America with a vengeance in the 1960's, and spread it's toxic message to 95% of modern christendom in the 1980's. Entertainment became more important than Elohim's clear message. Ego bred selfishness, which led to wickedness 👹 People no longer guarded thier eyes, ears, or tongue; feeding on garbage led many down the primrose path to destruction 💔 Scripture teaches that we, who call ourselves Christians ✝️👑, are to guard our eyes and ears = tune out the world and tune into Elohim's word & Yeshua's example.
It is vital to be actually walking through this Life with guidance the Ruach HaKo'desh 🙏🕊️
And with that last thought, I am now shutting the world and all it's distraction out 🤦🏻♀️😵💫🔌
At least throughout this 36 hour period of Earth time ⏱️
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