EXERCISE IS MY DISCIPLINE

Bodyweight Standing Abdominal Vacuum; 3 sets of 5-10 reps and hold each contraction for 15-20 seconds.

5-lb weight Dumbbells; taking things easy until I regain the strength my recent asthma snafu drained.

SOME DEATHS ARE CELEBRATED; Coalinga-CA

Yesterday, I got a morning phone call 📱❤️ asking, "Are you guys okay?"  I said we were, then I asked, "Why?" He said, "3 of my friends here, are in the hospital this month, dealing with life & death issues, so I thought I'd better call 🤔 & ask if you guys are okay!" I laughed at the way he said it, and assured him we were 🤗; and we enjoyed a good, 20-minute or so convo … but, we  are also mindful that we are [in "that" age group] where people tend to drop like flies. This has been a hard year of deaths (and impending deaths), across the friend & relatives spectrum - these deaths were not, and will not, be celebrated 😔

Speaking of flies: we are having a bit of fly issue here 😱 - as are several people 🤦🏻‍♀️🤷‍♀️

Disgusting fly infestation … like ants; hard to track down & hard to eradicate. It just creeps me out.

We're doing what we can to safely get rid of them - and hoping that by the end of 20 days 🤞, they will have died and faded back into the Fly Hell 👇🏻 they came from. Holland has set out dish liquid & vinegar "bait traps" for them in at least 2 rooms … and we are using Flying Insect Raid, where it can safely be used while we are in-house.

This morning, when I got up, I saw that the traps have been working while we slept - this is a death scene I can celebrate with no guilt, whatsoever 👏

The soap & vinegar 'trap' is working … repeat process again, today.

So, I made a cup of Hazelnut flavored coffee ☕️, grabbed a plain donut 🍪, scrolled through a couple PM's 💻 - and saw that one of my last week posts ✍️📸 has been featured on another Blog …

My Amaryllis Post was featured on 1 of the Blog Hops …

I felt spry enough to engage in some low-key toning 💪 … and, because I'd been so exhausted with asthma flare-ups all week, Holland insisted I use  my fingertip monitor ⚕️ before getting busy with working up a little sweat:

Morning reading on my Fingertip Monitor; very good.

Oxygen level was great; & my heart rate was good, too.

March in place for 2-5 minutes to warm up; do 8–10 twists per side for 2–3 sets; perform 20-30 arm circles each way, in both directions~Mini Stepper also put into action = 2–3 times a week for 10–15 minutes.

I like the Darebee exercises: this Darebee Whirlwind exercise routine falls into the cardio category. It is designed to improve cardiovascular fitness and aerobic capacity without exhausting your energy - which is good for people like me who (even if we downplay the limitations that directly affect of life experiences) have physical limitations that seriously deplete our physical energy = mine, is asthma & angina. So, I tone my body with exercises that will give me the results I desire without draining my limited energy battery.

The mini stepper home exerciser effectively replicates stair climbing. It simulates the motion of climbing stairs, engaging the leg muscles, including the quadriceps, hamstrings, and calves: for people with healthy joints, mini steppers offer a low-impact cardiovascular workout that engages lower body muscles without the harshness of high-impact activities like running - the stair climber's weight-bearing nature also improves bone density while toning and shaping the legs and glutes … it also contributing to cardiovascular fitness and calorie burning.

You should start using a stepper 2–3 times a week for 10–15 minutes; the ideal frequency depends on your individual fitness goals, current activity level, and how your body responds, so listen to your body and adjust as needed. Listen to Your Body: if you feel intense knee pain while using a mini stepper, stop immediately.

If you choose to use a mini stepper in your home exercise routines, opt for a regular mini stepper with a direct up-and-down motion rather than a fancy twist stepper if you are concerned about joint stress.

When I was a young wife & mother, I did morning exercises with the #1 Exercise Guru, Jack Lalanne - almost religiously; it was fun, and Jack was entertaining. I missed him when he retired from his TV show; when he died in 2011, I felt his death as if I had truly lost a friend - Holland just remembers him from his juicer TV advertisements:

Always a good 'age' standard - no matter the decade ;-)

Jack Lalanne Dead at 96: 

(https://www.youtube.com/watch?v=oL0nupqVjUc)

Tonight, we enjoyed steamed supper fare 🥗🥩

Supper. 

STEAMED SIRLOIN & VEGGIES~DIY Montreal Steak Seasoning w-Fennel:  (https://roadgypsiesvalandholland.blogspot.com/2026/01/steamed-sirloin-veggiesdiy-montreal.html)

After supper, I worked some more on my current WIP … and finally started a new Clive Cussler novel 📚

The other day, when WIFI 🌐 went missing during the rain storm 💧, I finally finished that Clive Cussler novel 📖 I started waaay back in August 📅 - while we were sitting in Ocean Park-WA. Normally, I will finish a Clive Cussler novel very quickly. But, lately, I have to admit that I have found it hard to get into a book since starting crochet projects, months ago. Quiet times that would in the past have been spent absorbed in the pages of a book are also valuable crochet times needed during pressing days: it has been so freaking cold and wet here in [sunny] calimexarabia, that we need the over-size afghan I have designed & am working on, hit-&-miss … hit-&-miss, because my phone started lighting up with responses 📱 to the queries I sent out months ago, so I needed to get busy working up 2 boxes 🎁 of promised preemie baby clothing designs (this last box still needs to be ferried to Hanford, before we pull stakes here). I enjoy making those little tiny things.

I also enjoy warmth upstairs to stave off the bone aching chill, when we go to bed - so, I am glad to get back at it.

MOD Afghan design; Coalinga-CA

I had put the afghan aside, and worked quickly & practically non-stop on the baby items ✨ because every month 📅, we had thought to pack up and move to warmer climate 🚘🗺️ - even If the dust devils would be a bother. But, the month of November unleashed hellish floods in every region 😳 we had planned to travel through 😒; even where we had planned to set Independence up 🤔: so, we stayed put 🙏 And the unfinished afghan waited, while we waited to see if, when, and how the flooding would recede … and how we could progress forward. All travel access to Quartzsite-AZ is pretty much blocked off by flood damage that lifted blacktop off roadways, where landslides bypassed - dumping their muddy messes elsewhere along the travel roadways: repairs were sidelined by crazy storm patterns 😬 that seriously hampered everyone's holiday travel, much needed road repairs, as well as lengthy orchard harvest delays. Holland's Colorado cousin can't even get his bees into the orchards 🍯🐝; because they are lethargic almost to the point of hibernation in this cold snap blowing through.

Bruce will be coming here from Colorado on the 17th - and Brenda's funeral will be in Kingsburg-CA, on the 23rd: it's not clear if we will be attending, or not - that is Holland's call to make, and he's undecided at the moment. There are valid reasons for the indecision - mainly his pain level & how that will be affected by the long drive and lengthy standing/walking around, as gathering cousins visit and comfort one another. Funerals stretch into hours and he's debating the desire to go with the certainty if a burning pain fallout that will follow. Whether he goes or not, death will not be celebrated 💔 - but Brenda's Life, will be 💓

But, for tonight: I'm going to be avoiding the disgusting fly frenzy 🤦🏻‍♀️ (and gleefully celebrate their deaths 👏👍 when morning dawns), rest my hands after 20 pattern rows worked, & be tucked into bed with Clive 🛌📖; enjoying some down time and aiming towards ✔️ having that afghan finished and on our bed by this month's end.

MINISTRATIONS~My Senior Exercise Plan 2024; #3

2024 Goal is to get back to the weight I was, before I married my 'man food' chef fella ;-)

We had scheduled a workman come today to investigate and hopefully fix an issue with Independence … so, I was "up and at it" early, this morning.

I love the results of my torture implements ;-)

Doing better, this morning - oxygen is where it needs to be, & heart rate is down ;-)

After I had worked my body, I dressed it kinda fancy - today is Shabbat, and I wanted to welcome Shabbat's ministering angels into our home clothed in more than pj's (tomorrow I'll be a laid-back pj hausfrau) ;-)

Breaking out of the winter blah's … ready to welcome Shabbat's Ministering Angels ;-)

CRUNCH TIME~My Senior Exercise Plan 2024; #2 https://roadgypsiesvalandholland.blogspot.com/2024/01/crunch-timemy-senior-exercise-plan-2024.html

CRUNCH TIME~My Senior Exercise Plan 2024; #2

An expanding waistline is sometimes considered a price of getting older. For women, this can be especially true as body fat tends to shift to the abdomen after menopause.

That extra belly fat does more than just make it hard to zip up a favorite pair of jeans, though. Research shows that belly fat carries serious health risks. But the threats posed by belly fat can be lowered.

How much a person weighs depends in large part on four things:

Calories taken in each day/calories burned off each day: People who regularly eat and drink more calories than they burn each day are more likely to gain extra weight, including belly fat.

Age: Getting older also makes a difference. People lose muscle as they age. And the problem is worse for those who are not physically active. Loss of muscle mass decreases how quickly the body uses calories. That can make it more challenging to maintain a healthy weight.

Many women notice an increase in belly fat as they get older even if they don't gain weight. This is likely due to a lower level of estrogen because estrogen seems to have an effect on where fat is located in the body.

Genetics: Genes can contribute to an individual's chances of being overweight or obese too. It also plays a role in where the body stores fat.

Ready to start …

Clipped onto my yoga pants waistband … and slipped onto my right forefinger = this morning's starting oxygen & heart rate.

Ready, set, GO ;-)

No register at all on the power stride monitor! Walking 500 steps on the stepper should have s.o.m.e.t.h.i.n.g. showing. The pulse oximeter showed oxygen & heart rate slightly elevated; a little breathless, but lungs, nor heart, were stressed to painful.

So, this will not work on the stepper - only actual walking about (while making the bed, my steps were monitored) : I'll wear it while walking around the house, shopping, ect … if activities involve walk-about-walking, this thing will be registering my steps ;-)

5 Exercises for Seniors to Lose Belly Fat: 

(https://www.youtube.com/watch?v=GQvhi408vAA)

The trouble with belly fat is that it's not limited to the layer of padding just below the skin - belly fat also crowds deep inside the abdomen, and surrounds the internal organs.

Regardless of a person's overall weight, having a large amount of belly fat raises the risk of: (1) high blood pressure (2) an unhealthy amount of fat in the blood (3) sleep apnea (4) heart disease (5) high blood sugar and diabetes (6) some cancers (7) stroke (8) fatty liver (9) early death from any cause.

To see if your belly fat is a concern, measure your waist:

Stand and place a tape measure around your bare stomach, just above your hipbone.

Pull the tape measure until it fits snugly, but it doesn't push into the skin. Make sure the tape measure is level all the way around.

Relax, exhale and measure your waist. Don't suck in your stomach as you measure.

For women, a waist measurement of more than 35 inches (89 centimeters) signals an unhealthy amount of belly fat and a greater risk of health problems. In general, though, the greater the waist measurement, the higher the health risks.

You can strengthen and tone abdominal muscles with crunches or other exercises focused on your belly. But doing those exercises alone won't get rid of belly fat. The good news is that the deep-rooted fat responds to the same diet and exercise strategies that can help get rid of other extra pounds and lower total body fat. Try these tips: (1) eat a healthy diet - the majority of the foods on your plate should be plant-based, such as fruits, vegetables, and whole grains (2) choose lean sources of protein; fish & low-dairy products (3) limit processed foods - as well as cheeses and butter (4) choose serving portions wisely; cut down, even when making healthy choices: calories add up (5) replace sugary beverages - drink more water (6) get active: for most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. Strength training exercises are recommended at least twice a week.

If you want to lose weight or meet specific fitness goals, you might need to exercise more.

Losing belly fat takes effort and patience. To lose extra fat and keep it from coming back, aim for slow and steady weight loss.

FLEXIBILITY~My Senior Exercise Plan 2024; #1 https://roadgypsiesvalandholland.blogspot.com/2024/01/flexabilitymy-senior-exercise-plan-2024.html

FLEXIBILITY~My Senior Exercise Plan 2024; #1

With age, bones tend to shrink in size and density, weakening them and making them more susceptible to fracture - we have a high energy puppy; he is always darting about, and seems to take a perverse delight in dogging my feet, or stopping suddenly right in front of me.

I'm 67 years … I've never had any broken bones, and I don't want them now. With such a little jokester always under foot, I need to make sure my bones have the strength to survive Bleu ;-)

You might even become a bit shorter: please, NO. I'm already short.

Muscles generally lose strength, endurance and flexibility — factors that can affect your coordination, stability and balance: whole body toning is seriously necessary - thankfully I have always worked my body, and am still in pretty good shape. But since getting married a year ago, I've slacked off: I can be (and do) better.

I read online this morning, that for a woman my age, and my height  … 5’2” = 104–136 "ideal weight"; I laughed out loud. Even when I was much, much younger I was packing more weight than that - and less booby. NOW, my boob weight is about 1/3 of my "ideal weight" according to the medical field; if I shot for the charted "ideal" weight, I'd resemble an aging meth-mimic-cadaver with inflated chest balloons ;-)

If you do want to shed a few pounds, start by setting a realistic goal. My realistic goal is somewhere around 150 pounds - I'd be happy with that: at this age, I look reasonably good at that weight, I have clothes to fit that weight (and I would like to wear them again) … and I wouldn't be trying to kill myself trying to meet the medical profession's ridiculous {goal}.

Arms, torso, & legs workout aids ;-)

Get Rid Of Bat Wings And Go Sleeveless At Sixty:  (https://www.youtube.com/watch?v=fOlcqXdmk9U)

I was happily enjoying my stepper this morning before Holland woke up (and counting my steps - so I didn't answer back when he woke up and said 'good morning': I nodded ;-)); I have a heart arrhythmia, so I don't stress it any more than necessary: when I reach a certain point in exercising, I stop for a bit … and pick it up again later, if my heart rate and breathing have leveled out - heart and lung issues has been a lifelong thing: I have learned to pace myself, no matter what I am doing. When I finally counted 500 steps, and my heart rate was a little racy and my breathing a little labored - I quit, put the stepper aside, kissed my husband and explained why I didn't verbally respond earlier.

It can be normal to have a higher heart rate when you’re exercising. A high heart rate during exercise is considered safe as long as you do not go above your maximum heart rate.

Because I have a heart rhythm of *beat, beat, pause, beat ..*, and asthma - which causes my heart to race after using the inhaler, I don't get too concerned about heart rates: but, when I exercise, I pay attention; and I am using a fingertip 'Pulse Oximeter' while exercising.

Maximum heart rate varies from person to person, but in general, you can figure out your maximum heart rate by subtracting your age from 220: so, my maximum heart rate is 153.

I am also using my 'Power Stride' step counter while using my stepper.

Based on an average step length of 2-1/2 feet, there are approximately 2,000 steps in 1 mile. You can use step-counting devices, such as pedometers and accelerometers, to help count your daily steps and set an appropriate daily step goal. So for the average walker, 60 minutes of walking would rack up nearly 8,000 steps. This aligns well with general step targets. Many fitness trackers and health organizations recommend aiming for at least 8,000-10,000 steps per day for health benefits.

Steps Gauge & Heart Rate Monitor.

I figure I managed 20,000 steps today with the stepper this morning, 2 hours speed walking through Wal*Mart this afternoon, and a half hour walking back and forth through the house putting things away when we got home: every step counts ;-)