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    Congrats to you both (three)!


      Congratulations on Baseline!


        Congrats on Baseline!


          May 20 Daily Dose of Nature

          For Belerith and DorothyMH today's DDoN is the Cooper's Hawk (Accipiter cooperii).

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          This bird is a juvenile, as evidenced by the yellow eyes, brown upperparts, and brown streaking on the underparts.

          I see Cooper's Hawks in my area quite frequently, but almost all of the photographs I have managed to snap are of juvenile birds. (I'm not sure if this is a fluke or if juvenile birds are more likely than adults to hunt in human neighbourhoods.) Here is one adult bird I managed to photograph in Rondeau:

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          Not the greatest photos, unfortunately. The head is in shadow, so you cannot see the colour of the eyes, which are red in an adult hawk. The reddish barring on this bird's chest, however, is another indication that this is an adult bird. Adult Cooper's Hawks have blueish grey upperparts, and a dark grey/almost black cap.

          Cooper's Hawks are woodland birds. They are expert fliers who tear quickly through crowded forest canopies after their prey, which is primarily mid-sized birds such as doves, starlings, robins, and jays. They do sometimes eat small mammals as well, such as the little snack this juvenile has caught for itself:

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          Though hawks are adept at seeking out and hunting down their own prey, Cooper's Hawks are not averse to snagging an easy meal now and then, and it's not uncommon to find them in the vicinity of backyard bird feeders, waiting for lunch to come to them. This juvenile bird spent several minutes simply sitting on our lawn, watching our feeders:

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          Cooper's Hawks are partially migratory, although in my area, some of these birds are present year round. I snapped this photo while doing the Christmas Bird Count for my neighbourhood a couple of years back:

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            Thank you sleep_twitch oneironaut Gandhalfit HellYeah WSMC27 Fremen Myrvina Matan DorothyMH Belerith NancyTree Mianevem . I am really quite impressed that my mother has stuck with doing these programs so regularly. (We have only had one day off in 63 days.) I am equally impressed that we have both managed to tolerate working out together for so long.


              Congratulations on completing Baseline! The way you are building positive change for your mum (and dad) is inspirational.

              P.S. I think a knee push up hold counts as 1 push up...unless you rolled out of it!

              P.P.S. my family is involved in updates on DDoN now, so thank you for your efforts. My partner appreciated the hawks.


                Congrats to you and your mother! It's great to see family workouts still going well


                  Thank you for the information and photos about the Cooper's Hawks! It's so interesting that their eyes change! I tried googling for them to see an adults eyes, and in the process found out that we call them (Rundschwanz)sperber in German, so then I tried to find out what the difference between Sperber and Falke is, only to find out that Habicht is another one of that family. I didn't know these were all some kind of hawk.

                  I love the pictures of the young one in your garden, waiting for some fast food delivery.


                    congrats on baseline!


                      Thank you Io6 .

                      I am doing the Knee Push-ups Challenge on my toes (classic push-ups and full chaturanga holds). I tried to follow DorothyMH 's example and push up to a plank position at the end of each chaturanga, but so far, I have been unable to do so. If I was going down, holding, then pushing back up, I would claim my one push-up. But since I am holding and then collapsing onto the floor, it doesn't count.

                      I'm happy your family is enjoying the DDoNs.


                        Thank you Zastria Joe76


                          Originally posted by Belerith View Post
                          I love the pictures of the young one in your garden, waiting for some fast food delivery.
                          Yes, that one is quite cheeky!

                          Google Translate tells me "rundschwanzsperber" = "sparrowhawk". So I looked up sparrowhawk on iNaturalist. It appears that in Europe, Asia, Africa, and Australia, a sparrowhawk is one or more species of Accipiters. iNat lists 47 different species within the Accipiter genus. We only have 3 species of Accipiters in Canada: Cooper's Hawk, Sharp-shinned Hawk (Accipiter striatus), and Northern Goshawk (Accipiter gentilis), none of which do we refer to as sparrow hawks (in spite of the fact that Sharp-shinned Hawks eat primarily songbirds, including sparrows). In North America, a "sparrow hawk" is another name for an American Kestrel (Falco sparverius) which is a small falcon (the smallest falcon in North America). American Kestrels do sometimes eat sparrows, but their diet is primarily smaller prey such as insects.


                            Wednesday, May 20 - Rainbow's Days of Fitness Day 28

                            Knee Push-ups Challenge - Day 11: 2:20 - done on my toes - 21 push-ups this day. 42/56 week-to-date for The Pushers Week #2.

                            Foundation Light - Day 1: 6:00 - Level III with my mother. My mother agreed this was not enough work to be our entire workout. So we added in three challenges:

                            50 Squats a Day Challenge
                            Posture Challenge (this one is a repeat for me)
                            Wall Push-ups Challenge - I'm doing this one as classic push-ups and chaturanga holds--a decision which I am likely going to end up regretting. Who am I kidding? I already regret it! The very first day is 5 x 12 push-ups. That's a lot for me! But I cannot very well do only wall push-ups. And I figure it's good for my mother to see that it's okay to sweat and grunt and work hard during a workout. So I'm giving it a go. 60 push-ups this day. 102/56 week-to-date for The Pushers Week #2.

                            Total time for the 3 challenges: 10:00

                            Xpress Tone - Day 26: 28:40 - Tweaked something in my right hamstring doing this. I was fine with the squats. But lunges with my right leg forward did not feel good. So I cut that exercise very short (2 reps/set) for the last 3 sets.

                            yoga flow: 16:00 - standing balances

                            Total: 63 minutes

                            Other stuff:

                            Nothing. It was a gorgeous day outside, and I did not even walk my dogs. Bad Laura.

                            Only Homemade Food - ​​ - Total Days: 140/140
                            A Salad a Day - ​​ - Total Days: 130/130
                            No Video Games - ​ - Total Consecutive Days: 161
                            No Seated Television - - Total Consecutive Days: 80
                            GBOT (10:30) - - Total Days: 45/98 - Why is this so hard?
                            GOBOT (6:30) - - Total Days: 64/98


                              May 21 Daily Dose of Nature

                              Whirly asked to see swallows, of which we have six species in Ontario. The one I am sharing with you today is a species which may be familiar to many Bees since it is the most abundant and widespread swallow species in the world.

                              Barn Swallows (Hirundo rustica) breed all across the northern hemisphere and winter in much of the southern hemisphere. (They even make it down to northern Australia!) There is some disagreement between different sources concerning the number of different subspecies of Barn Swallows. iNaturalist currently lists seven subspecies, of which the only one which occurs regularly in North America is Hirundo rustica ssp. erythrogaster

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                              As their common name implies, Barn Swallows like to build their nests under the eaves of barns and other human-built structures. Originally, Barn Swallows built their cup nests on the walls of caves. Today, the species has almost entirely adapted to using human structures for nesting sites. The only known exception in North America is one small population on the Channel Islands off the coast of California which still nests in caves.

                              Here is a Barn Swallow bringing a mouthful of mud to a nest it is building on the side of a cottage in Rondeau:

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                              Because of its close association with humans, we are more easily afforded opportunities to observe Barn Swallows nesting than we are other species of birds which nest in more secretive locations. The park store in Rondeau is constructed with a wood exterior and thus is a favourite nesting site of Barn Swallows. Several pairs can be found nesting under the rafters each year. When the babies are hungry (and they are always hungry!) their calls to mum and dad to bring them some grub create quite the ruckus!

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                              The term "swallow-tailed" refers to something which is deeply forked, supposedly like the tail of a swallow. But amongst the North American swallows, the Barn Swallow is the only species which possesses a deeply forked tail. The composite image below shows a juvenile Barn Swallow on the left and an adult on the right. The adult bird's long, deeply-forked tail can be seen extending well past its wing tips.

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                              The tail of the young bird on the left does not extend past its wing tips as this bird's long outer tail feathers have not yet grown in. The bird on the left can also be identified as a juvenile by the colour of its feathers. Although its plumage shows the same basic pattern of steel-blue, rufous, and buffy white as an adult, the juvenile's blue is less glossy and its rufous is duller and paler. Note also that the adult bird's bill is black, whereas the juvenile bird has a cream-coloured bill. In the photo of the nestlings, we can see the bright orange and yellow colours inside the mouth (the "gape") of one of the nestlings. If any of the adult birds pictured had their mouths open, we would see that their gapes are a dull pink in colour. Having brightly coloured bills and especially gapes is a common adaptation in baby birds. The bright colours serve like a neon sign, signalling to the bird's parents: "Put food here!"


                                I love those birds ! Real flying aces: they are so hard to follow while flying !