If you missed John’s maintenance post, here it is! Thanks again, John!
I woke up tres early this morning. It was darn cold, too! I did not bike to the gym, so you know it was really cold – as in frost on the car and the scrapers were put away somewhere. Sigh… at least my protein shake had time to digest some.
At the gym, I biked for 20 minutes and the lifting:
| Exercise | Set/rep/weight | Muscle worked |
| Dumbbell chest press | 3 sets of 10 with 25# DB | Back |
| Stiff leg deadlift | 3 sets of 10 with 55# bar | Lower body |
| Chin ups | 1 set of 2, 3 sets of 1 | Upper body |
| Push ups | 3 sets of 10 | Chest |
| Reverse crunches | 3 sets of 12 | Abs |
| Dumbbell Pliet squat | 1 sets of 8 with 25# DB, 1 set with body weight | Legs |
| Reverse fly | 3 sets of 15 with 10# DBs | Shoulders |
| Seated French Press | 3 sets of 15 with 10# DBs | Triceps |
| EZ Curls | 3 sets of 15 with 25# bar | Biceps |
Then 10 minutes of walking to cool down. I got the treadmill up to 3 mph today! The pliet squats hurt, so I dropped the weight on the last set. Funny how some moves really just don’t feel good yet. Do you like this table thing? Janetha and Susan use it and it looks nice and clean, so I thought I would try it.
Breakfast brought back and old favorite – Cream of Wheat! This is the whole grain kind.
This bowl had a mashed banana, 5 grams of cocoa powder, and 2 egg whites cooked in. Topped with fluff and toasted almonds. It was yummy!
Somewhat frustrating day at work to start. They upgraded our software, so there were lots of issues, and then doctors dictating wrong on top of it. I worry when doctors cannot select the correct type of report for their patients. Makes you go, hmmmm…. I can understand doing it once accidentally, but repeatedly??
It’s National Women’s Health Week.
Here are some things to concentrate on – not just this week, but for the rest of your life!
- Getting at least 2 hours and 30 minutes of moderate physical activity, 1 hour and 15 minutes of vigorous physical activity, or a combination of both each week
- Eating a nutritious diet
- Visiting a health care professional to receive regular checkups and preventive screenings
- Avoiding risky behaviors, such as smoking and not wearing a seatbelt
- Paying attention to mental health, including getting enough sleep and managing stress
Lunch time! Except I had an accident while cooking.
This is the counter (I know it looks like a floor). Here’s a tip to help clean up broken glass. After getting the big pieces, wipe the area down with a damp paper towel to pick up the tiny glass shards.
What is up with me and hot sauce lately?
I moved back to my old rocker seat finally. I had been working from the couch in order to slouch a bit, per doctor’s orders to keep from pressing on my disk. Well, after a month, I am tired of that. Besides, I wanted to sit close to my feeder! Here are a couple of feathered friends I saw today:
This is the woodpecker! I don’t know why he doesn’t go to the suet feeder, but whatever.
Then the titmouse was back. He is so cute!
Note I refilled the feeder, little piggies 😀
Who needs chocolate? I do!
Worked a little past dinner just so I could be finished up for the night since I had a slow start. John had made some mac and cheese with chicken, and I just added sauteed broccoli to it. I can’t believe how it bulked up that portion. 😳
With more hot sauce. I think I have a problem…..
Tonight is coffee roasting (I did make a video, btw, just not sure if it is worthy of posting), cleaning and getting out and covering the plants again. Hard freeze tonight. I hope I don’t lose anything.
Plus a snack of some cashews and chocolate.
Question: What are you doing to highlight your health this week?