April 28th: Transformation happens every Day - but today happens to be Tuesday; hence the title of today's post.
I like the way peaceful vibes are transforming my immediate surroundings, a the moment … and I don't see this evolution as a problem.
A new week is underway.
New experiences are taking place.
New thoughts are forming; some are studiously being contemplated while I drink my morning coffee, and watch traffic through my dining room window.
In my previous Life with Bob, I got in touch with my Jewish DNA - I didn't go orthodox, because I am a Christian … but, I did incorporate what I could into our life & home where there was no conflict with my Faith: I was happy to learn of, & fellowship with Messianic fellowships. Eventually, Bob also became a Christian and started going to Saturday Messianic Fellowships with me. We lived a Messianic Christian lifestyle for 37 years, until his spirt stepped off this Earth & went Home beyond the clouds. I continued with that lifestyle during my solo lobo widowing years, but it no longer fits my New Life.
Life changes are transforming moments.
My current husband, Holland, is at least half Native American - Cherokee & Choctaw, both branches of his family tree. I also have Blackfoot Lakota blood, running through my veins. So, in this season of my life I am embracing my Native DNA; which I had done in my youthful hippy days before marrying Bob. My present husband has issue with my Jewishness, and I want to meet him halfway in this life, if & when, we continue building a home together. I will never deny or hide my Messianic faith, my Zion mindset, or my support for Israel - but I have reached my gray hair "age of wisdom" which I have always considered a sacred shifting in the life cycle, and am willing to meet my husband on established middle ground: I don't mind because I know that eventually all arguments about Zion will come to a halt when the Prince of Peace returns to set up His Kingdom in Israel. And I like my Lakota bloodline, too - I wouldn't mind exploring that. Until Holland came into my Life, I always indulged in a holistic lifestyle (meals, snacks, self-care actions, organic medicines, ect.) & a peaceful home environment (angry outbursts were very rare & a teamwork environment reined). I have always found a grounding in walking nature trails that take me off the beaten path and deep into forested wilderness areas, where I enjoy an inner connectiveness between my spirit and the earth's vibrations. I have always said that I "feel closer to God in the mountains, than any place else" = understanding the link between mental state and physical health: incorporating mindfulness, spiritual practices, and stress reduction techniques. And just like when I was engaging in Messianic lifestyle … I do not plan on going 100% Native in embracing some of the Native Way; but I am curious, and I do believe exploration of the Native Way can be done safely without compromising my Faith Walk - there are several Native Americans who are walking the way of Yeshua. I'm a mutt - I want to give all of my blood a chance to sing and be heard, before it eventually ceases to course through my veins.
I am 69 years old: and can feel the Grim Reaper pressing his presence.
I am aware that the transforming gray hairs on my head have been counted, and my ever evolving lifespan is wrapping up.
But I am not afraid: I've lived my entire life expecting to see the face of Yeshua at any given moment - whether by a natural death due to an organ malfunction, the wearing out of my clay jar with each passing year, or by a mystifying atom change at the sudden sound of the heavenly shofar: I know that my spirit will not be bound by the flesh forever.
Our bodies are {jars of clay} that house the Spirit; our bodies are living temples for the indwelling Spirit of Almighty God, and in that regard we should do our best to maintain it's upkeep: but not to the point of obsessive behaviors and actions. Yes, I am toning my body - but I have always done that: at one point when Bob was working away from home & coming home on weekends … he walked into the house to see that I had confiscated one entire side of the livingroom (it had originally been 2 rooms, but had been expanded into 1 very large open space room), and had set up a real nice all-in-1-training gym; it was fully loaded, and I loved using it. It was a wonderful beast that was very transformative all the way around, & I do miss it.
But, my life has changed many times over the decades, and presently my 400 sq. ft. home has no place for a wonderful beast gym. So, I tone up doing workouts that work for me; for results in small areas.
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I am content with the workout routines, and my body is happy to be worked. I choose the Darebee workouts because they are effective without being grueling, and the short sets give what the promised results. I just want to be able to lift, shift, and move what I need to; when strength is required. I am after strength, not buffed out muscle. Plus, my clothes fit & look better on a toned body: that's not vanity, that's self care.
When you are toning your body, don't pay attention to the scales reading - instead, pay attention to how your clothes fit during the toning transformation, and how your body mass is smoothing out & looking fit. Gaining weight while exercising is often a normal part of your body adapting to new physical demands: when you exercise, especially with strength training or high-intensity workouts, your muscles experience tiny tears that your body repairs, making them stronger and larger. Muscle tissue is denser and heavier than fat, so even as you lose fat, the scale may rise due to increased muscle mass. This change in body composition can make you appear leaner and more toned despite a higher number on the scale. I have noticed an increase on the scale count … but, I have also noticed that my jeans slide up and over my transformed hips with ease, & settle smoothly into place, without needing grease and a shoe horn - or a jumping wiggle into a girdle (just kidding about the grease and shoe horn & I don't even think girdles are being made/sold anymore, but you get my drift).
Today's warm-up exercises gently loosen lower body muscles, and increase blood flow, aiding the transformative exercise routines.
Warm-up movements that lubricate and mobilize key joints: a short, 5-minute standing cardio warmup with gentle dynamic movements to elevate your heart rate and warm your muscles, can make the workout safer, more effective, and more enjoyable for seniors. Options include a brisk walk, light jog, cycling, or using a treadmill with a 1–2% incline. This increases blood flow, oxygenates muscles, and prepares your body for more intense movements.
Bodyweight Hip Circles: The bodyweight hip circles exercise is generally safe and beneficial for senior women when performed correctly and with appropriate modifications. It is often recommended by fitness experts to improve hip mobility, flexibility, and balance, which are crucial for maintaining independence and reducing the risk of falls. Strong and mobile hips contribute to better balance and stability, helping to prevent falls, a major concern for older adults. A lack of hip mobility can cause lower back pain; improving hip flexibility can help alleviate this discomfort by promoting better posture and alignment. If balance is a concern, perform the exercise while holding onto a sturdy surface like a wall, counter, or the back of a chair; keep the core engaged and the spine in a neutral position - avoid leaning excessively or arching the back. Begin with small, slow, and controlled circles, gradually increasing the size as comfort and strength improve. Avoid jerky or fast movements. Stop immediately if the exercise causes any pain or discomfort. The movement should feel like a gentle stretch or muscle engagement, not pain.
The Feet & Ankles Side-to-Side stretch is generally safe for a 69 year old woman to do. It is a simple low-impact, high-reward exercise that improves flexibility, strength, circulation, and stability; offering multiple benefits for foot and ankle health, flexibility, and overall lower body function. This stretch can help with conditions like gout, arthritis, varicose veins, and swelling in the feet, while also addressing symptoms of water retention.
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The Darebee Six O’Clock Workout is a short, high‑intensity lower‑body routine designed to build gluteus maximus, quadriceps, and calf strength and power. Purpose: Strength & Power; this workout targets the largest gluteal muscle, quads, and calves to improve explosive output. Performance Boost: Enhances physical performance in sports, martial arts, and daily activities requiring quick, powerful movements. Form Focus: Encourages proper activation of lower body muscles for efficiency and injury prevention. Key Muscles Worked are the Gluteus Maximus - primary hip extensor for powerful strides and jumps; the Quadriceps; and Calves – assist in propulsion and stability during dynamic movements.
I have also included alternate exercises (marked with a #) that may benefit those with limited flexibility.
Bent Knee Kickback (kneeling) is a bodyweight glute exercise that can be safe for many older adults if performed with proper form. It primarily targets the gluteus maximus, hamstrings, and core, and can improve lower body strength and stability. If you have osteoporosis or low bone density, high-impact or weight-bearing movements should be approached with caution to avoid fracture risk. If you have joint issues, balance concerns, or bone health risks, start slowly, use modifications, and consider alternatives to minimize strain.
#Standing Back Kick is perfect for targeting your legs and especially your glutes if getting down on your knees is not workable for you. This exercise can be performed against a wall, or using a chair for stabilization.
Kneeling Leg Extensions can be safe for a 69-year-old woman with healthy knees and no medical complications. Kneeling leg extensions are an effective way to strengthen the quads when done with controlled movement. However, if you have knee pain, arthritis, or instability, consult a physical therapist or healthcare provider before starting, and consider alternative low-impact exercises like straight leg raises or marching in place.
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#Low-impact Butt Kicks (also considered marching in place) are generally safe for most older adults when done correctly, as they are a gentle form of cardio that minimizes stress on the knees, hips, and lower back. They can improve cardiovascular health, leg strength, and coordination - no jumping or heavy impact, making them suitable for people with arthritis, osteoporosis, or joint pain. This exercise is gentle on the heart, as it can be done at a comfortable pace to improve circulation and endurance. The exercise can be done seated, standing, or with a chair for support, and the duration or intensity can be adjusted.
Backside Leg Swing can be safe for a healthy 69‑year‑old with good balance and no recent injury. The exercise is a low‑impact way to improve leg strength and mobility. Avoid jerky or sudden swings: Start slow, with small ranges of motion and gradually increase. Avoid overstretching: Stop if you feel sharp pain, instability, or discomfort.
#Standing Backside Leg Swing can be safe for a 69‑year‑old woman if done with proper form. It is a balance‑ and mobility‑oriented exercise that challenges single‑leg stability and can improve hip flexibility, core engagement, and proprioception. Support: Use a sturdy chair, a wall, a counter top, or a table for balance if needed. Avoid overstretching: Stop if you feel dizziness, sharp pain, instability, or discomfort.
Lying Down Toe Tap exercise is a low-impact, gentle cardiovascular and high-efficiency core exercise that builds deep abdominal strength, improves stability, enhances balance, and supports injury prevention, making it a valuable addition to both fitness and rehabilitation programs. This exercise can be a safe, low‑impact exercise for a 69‑year‑old woman, especially if she has balance or joint issues. Benefits: Can help maintain or improve ankle and calf flexibility. Low impact on joints and spine. Can be done at a controlled pace, making it easier to adjust intensity. Stop immediately if you experience pain, dizziness, or shortness of breath during the exercise.
#Seated Toe Taps can be a safe and beneficial addition to a balance and mobility routine, especially when done in a chair with proper posture and controlled movement. Always start gently and adjust intensity based on comfort and stability. Use a sturdy chair: Ensure the chair has good back support and is stable to prevent tipping. Maintain posture: Sit tall with feet flat on the floor to engage the correct muscles and avoid strain. Control the motion: Tap slowly and deliberately, avoiding jerky movements that could cause dizziness or imbalance. Avoid if you have balance issues: if you have a history of falls, severe arthritis, or recent injury, start with shorter durations and fewer repetitions, and perform near a wall or chair for support. Listen to your body: Stop if you feel pain, dizziness, or instability.
Bodyweight Glute Bridge is generally considered a safe, low-impact exercise for older adults, including women in their 60s and 70s, when performed with proper form and modifications. It strengthens the glutes, core, hamstrings, and lower back, which supports balance, posture, and daily mobility. Start with proper form: Lie on your back, knees bent, feet hip-width apart, arms by your sides. Engage your core, lift hips until knees, hips, and shoulders are in a straight line, squeeze glutes at the top, then lower slowly. Keep hips level: Avoid arching the back or letting one side drop More Life Health. Breathe out as you lift, in as you lower for control. Use a mini-bridge (partial lift) if you have balance issues or mobility. Modify if needed: Place a stability ball under your hips for support, or do seated core work if getting on/off the floor is difficult. Avoid if you have recent lower back pain, hip instability, or balance issues. Stop immediately if you feel sharp pain, instability, or discomfort during the exercise.
#Chair-assisted Leg Squats (also called sit-to-stand squats) are generally safe for older adults when performed with proper form and support, and can be a valuable exercise for building leg strength, balance, and independence. Use a sturdy chair without wheels, with armrests if possible. Start small: Lower only as far as feels comfortable; progress gradually - using armrests, or a wall for support if needed. Avoid pain: Stop if you feel sharp pain in knees, hips, or back.
Heel Lifts (or heel raises) are generally safe for most older adults, including a 69‑year‑old woman, when performed correctly and with proper support. They are a low‑impact, joint‑friendly exercise that strengthens the calf muscles, improves balance, and helps reduce fall risk. Clear your space of rugs, cords, and clutter to avoid tripping. Stop if you feel pain, dizziness, or sudden shortness of breath.
#Standing heel raises (also called heel lifts) can be safe for a 69 year old woman to do, if done correctly and with proper precautions. This exercise strengthens the calf muscles - which are important for balance, walking, and stair climbing. For older adults, calf strength can improve stability and reduce fall risk. If performed near a sturdy wall, a chair, or countertop, and with controlled movement, the exercise can be low‑impact and effective for building endurance. Avoid if you have recent falls, balance issues, leg weakness, or cardiovascular concerns, consult your doctor before starting. Stop immediately if you feel lightheaded, shaky, or unbalanced, and rest.
Side Lying Clams are generally safe for older adults when performed with proper form, but they are not without considerations for people over 60, especially if there are pre-existing hip, knee, or back issues. This is a bodyweight hip activation exercise that works the gluteus medius, minimus, and hip external rotators without high stress on joints. This exercise improves hip stability, balance, and can help prevent lower back or knee pain. Start slow: Begin with 10–12 reps per side, 2 sets, and gradually increase as strength and comfort improve. Focus on form: Keep hips stacked, core engaged, and avoid hip rotation or rolling backward to prevent strain. Control the movement: Use a 2:1:2 tempo (up 2 sec, pause 1 sec, down 2 sec) for better muscle activation. Stop immediately if you feel sharp pain in the hip, knee, or lower back. Modify if needed: Perform seated variations if lying down is uncomfortable.
5‑minute Wall Sit can be safe for a 69‑year‑old woman if done with proper form, gradual progression, and attention to joint comfort. Wall sits are considered a low‑impact, isometric exercise that builds leg strength, improves balance, and supports daily mobility without stressing. Form first: Stand with your back flat against a sturdy wall, feet hip‑width apart, and knees aligned with your toes. Keep your heels on the ground and avoid letting knees cave inward. Start small: If 5 minutes is too long, begin with shorter holds (5–10 seconds = a count of 1-2-3-4-5, ect.) and gradually increase duration as strength improves. Use support: Have a chair nearby for balance if needed, especially when starting. Avoid overdoing it: Even low‑impact exercises can cause strain if done too long or too deep without adaptation. Listen to your body: If you feel knee, hip, or back pain, stop and reduce depth or time. For knee issues, a shallower bend may be safer.
The Mini Stepper provides a low-impact, moderate-intensity cardio workout that's safe, accessible, and completely unremarkable. For someone recovering from injury or just starting their fitness journey, it's probably perfect. Once you step on, you’ll quickly feel your glutes, quads, hamstrings, and calves kick in, and, since there’s nothing to hold onto - your core fires up to keep you balanced. And because you’ll be constantly stepping, your heart rate will hit those moderate or even vigorous cardio intensity zones, depending on how fast you’re stepping. If you have balance issues, neuropathy, or vertigo, using a stepper without any support is dangerous - it is strongly recommended that you use a model with handlebars or place the stepper against a wall or sturdy furniture for support. Stop immediately if you feel sharp pain in the hip, knee, or lower back.
And then, before I knew it - it was time to shut the lights down and put my body to rest. But first, I needed to touch bases and petition my Father for beneficial transformations in my loved ones' lives:
They may not physically be in my life at the moment … but they are always in my thoughts and on my heart.
Elohim Loves them.
Yeshua loves them.
I love them.
And someday they, also, will love themselves enough to return all that love.
Transformation is written.
Transformation was foreseen.
Transformation shall be.
