Women’s Health Week and feathered friends.

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?

21 thoughts on “Women’s Health Week and feathered friends.”

  1. She-Fit

    I’ve been on a hot sauce kick too! It’s so good mixed with just a little bit of ranch. . . of course not too much, but it adds a different favor.

    To highlight my health this week I am focusing on cutting out sugar from my diet and attempting to not eat after dinner. I also need to get back into the gym on a regular basis.
    .-= She-Fit´s last blog ..15 minute Workout =-.

  3. Susan

    I am all over the hot sauce lately too!! Frank’s to be exact, because there are now two bottles in my mother’s fridge that I feel pressure to get through. Think we may make “wings” of some sort.

    Love the bird photos!! I put a hummingbird feeder up one summer and was amazed by how many of them came by. I’d never even seen them in my area before, but put some sugar and water out, and sure enough they will come 🙂

    This week I’m highlighting my health by spending time with loved ones. Mental and emotional health!
    .-= Susan´s last blog ..Refined Sugar 101 =-.

  6. Shelley B

    I do like your new “table” it’s much easier to read your workouts.

    Hot sauce – I’ve been on a Frank’s kick lately…must be in the air!

    For my health, I’m gonna run, run, run this week. Feels good.
    .-= Shelley B´s last blog ..Running Ramblings =-.

  11. kilax

    I love watching the birds in our yard! At first, they did not come to the feeder (put it out about a month ago) but now it is like bird central!

    I think my new foam roller is coming this week… so I am going to be focusing on that (to highlight my health). Maybe I will get enough sleep one day too 😉
    .-= kilax´s last blog ..Travel tips / Do you prefer posts with photos? =-.

  12. Jody - Fit at 52

    Love the table.. although I think you might have meant chest worked for the DB chest press. Glad you are getting better.

    Headed to the UCLA dental stuff today so have to make this short.. I guess that can be part of health week. I won’t get into my tirade on my MizFit’s comment yesterday. Not against her.. against healthcare…. enough said!
    .-= Jody – Fit at 52´s last blog ..Eating While Traveling =-.

    1. Lori Post author

      Thanks for catching my mistake – I did a dumbell pullover, not a DB chest press for that one.

      You and the dental staff must be on a first-name basis by now! LOL

  14. debby

    I love my bird feeder too. I put a new one up outside my window near the computer and I love watching them come and go. So far I have not tried to snap a pic. I think it would take a lot of patience.

    Not a fan of hot sauce. But I love the idea of mac and cheese with the brocolli.
    .-= debby´s last blog ..Noah Balboa =-.

  15. Ex Yo-Yo Debbie

    Now you’ve got ME thinking about hot sauce…maybe you’re thinking about it more because it’s chilly there? Nah, probably just the tangy taste.

    Yes, I’d be a bit disturbed by repeatedly incorrect tests being ordered…I also say “hmmmm” to that one!

    Healthy self-care this week? Eating properly and mindfully, and going back (again!) to treating my body with respect. I have no major ailments at the present moment, and want to focus on PREVENTION.
    .-= Ex Yo-Yo Debbie´s last blog ..Eureka! She’s Got It…Again? (151 lbs) =-.

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