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    Thank you Mamatigerj

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      Saturday, January 16 - Rainbow's Consecutive Days of Fitness Day 269


      running: 3K in 17:19 - in town


      Workout with my mother: Day 303

      Posture x 3
      Fireheart - Day 20
      Knee Saver (with dragon adds + mods)
      Sore Feet x 2
      Wrist Pain
      Hand Tendons x 2

      Total time for w/o w. mother: 47:30

      Total workout time: 66 minutes


      Other stuff:

      3 km hiking

      Only Homemade Food - ​​ - Total Days: 382/382
      No Video Games - ​ - Total Consecutive Days: 401
      No Seated English Television - - Total Consecutive Days: 320
      Daily French Study - - Total Consective Days: 68
      GOBOT (6:30) - - 7/7
      GBOT (11:00) - - 6/7


      Year 51 Goals Tracking:

      1. 14/1000 km running
      2. 32/3000 km total distance
      3. 1 min. 40 sec. / 100 hours yoga
      4. fastest 5K year-to-date: 30:14 (goal is < 22)
      5. most push-ups in one set: 10/50
      6. press-to-handstand progress: not tested yet this year (goal = 1 unassisted)
      7. 1/15 chapters Bird Bio course
      8. 0/100 nature journal entries with sketches
      9. 0/100 complete bird counts
      10. bird species IDed by ear: 5/100
      11. Fluenz French: 16/150 sessions
      12. French tests: TBD
      13. pull-up progress: 3 second unassisted negative (goal = 1 unassisted)

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        Strength Training Plan for the next 5 weeks:

        Pushing: 50 Push-Ups Challenge (Monday-Saturday)
        Pulling: Negative Pull-Ups Challenge (Monday-Saturday)
        Core: Power Pull Challenge (Mon/Wed/Fri) & Quest for the Press (Tue/Thu/Sat)

        Protocols:

        50 Push-Ups: I will stick to straight, unbroken sets and strict rest periods as prescribed, dropping to my knees when I am no longer able to continue with full push-ups with good form.

        Negative Pull-Ups: I should be able to do this program as prescribed. On negative pull-up days I will take the full rest breaks prescribed and work on lowering as slowly as possible. On dead hang days I will not require the full breaks.

        Power Pull: I will require the use of a resistance band to assist me on chin-up days. Hanging bent leg raises I can do, but my knees will need to remain bent the entire time. (I don't have enough clearance beneath my bar to hang in a fully-extended position.)

        Quest for the Press: This program contains a wide variety of different exercises, using different props. Sometimes I have to modify things due to limitations on my workout space. (Mostly due to not having enough room to fall out of a handstand safely!) Occasionally the program calls for tripod headstands, which is not an exercise I am willing to do. I will substitute with supported headstands.

        Sundays are a rest day from all of the above programs. (I'll still be running, hiking, working out with my mother, and hopefully doing some yoga on Sundays.)

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          ”Do other people really spend 2 minutes twice a day doing nothing but brushing their teeth?”


          Yep, in the morning right out of bed, and at night before I go to bed. I make the dog and any one else wait. It’s only 2 minutes. And my teeth are critical for me to live the rest of my life feeding my face!
          Since I started using an electric toothbrush (SoniCare) with the 30 sec intervals x4, I use the time to practice tree pose or other one legged balancing poses. Keeping your lips closed around the toothbrush also helps prevent the drooling part

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            Originally posted by DorothyMH View Post
            I use the time to practice tree pose or other one legged balancing poses.
            See? This is exactly what I mean. You're not only brushing your teeth!

            I would love to make everyone else wait while I spend two minutes brushing my teeth and practising balancing poses. But two minutes is a long time to have my mother repeatedly shouting my name because she is desiring a response from me she's not getting, or yelling at me because the dogs are barking. Also: I cannot get the toothbrush where I need it to be, pointed at the correct angle, and applying the correct amount of pressure if my lips are closed. I have tried. It doesn't work.

            My teeth are pretty freaking important to me too, but sadly are probably the weakest part of my body. My dental hygienist wants me to use the electric toothbrush because she insists it cleans better than a manual, and I build plaque at an alarming rate, in spite of the fact that I brush and floss every day religiously. My dentist, on the other hand, seemed a bit worried when I told her I'd switched to using an electric. She wants me to use only the heads with the softest bristles (which definitely do NOT clean as well as the regular heads) because I have thin enamel and gum recession.

            The last time I saw my hygienist, she recommended I also use a water flosser (in addition to brushing, rinsing with mouthwash, and using string floss). I did try. But that thing is even messier than my electric toothbrush! Maybe I should just wear an apron when I clean my teeth and go for it!

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              Finally some photos from my First Day Hike:

              Rondeau Bay is now frozen over (although not so solidly I was willing to risk walking on it).

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              Lake Erie is still completely ice free (at least in my area). This is a view of the Rondeau shoreline and beach, looking southward.

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              The Rondeau Marsh, near the Marsh Trail head. (The Marsh Trail, which is now largely underwater during the spring and summer, is passable at this time of year, but I did not have time to hike much of it on my birthday. I should try to get out to do the whole thing one day soon.)

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              A slough on Spicebush Trail.

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              A view of Spicebush Trail from near the trail head, where the trail loop starts. I was able to do my birthday run on this trail as there was no one else about by the time I got started. (This past year I have been sticking to wider trails for most of my runs due to not wanting to blast past people on a narrow trail, breathing hard, in the age of Covid. But sometimes I am fortunate enough to have a trail all to myself.)

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                Very nice!

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                  I saw some nice birds on my First Day Hike as well as several squirrels, two White-tailed Deer, and a Virginia Opossum. Sadly, I did not get great photos of anything due to the lighting conditions being unsuitable for photography and most of the wildlife being far away and partially hidden by brush. Still, it was nice to have so many of Rondeau's critters come out to wish me a happy birthday. Birds I saw included: 2 European Starlings, 2 Northern Cardinals (both male), 3 White-throated Sparrows, a group of 30+ sparrows which included American Tree Sparrows and Field Sparrows, and 1 gull. I also heard but did not see a woodpecker (likely a Downy) and a Black-capped Chickadee. On my drive to Rondeau I saw 4 American Crows and 2 Red-tailed Hawks.

                  American Tree Sparrow:

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                  Field Sparrow:

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                  White-tailed Deer:

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                  European Starlings:

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                  White-throated Sparrow:

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                    I saw lots of birds at home on my birthday too! The room in which my mother and I workout together has big picture windows that look out on our bird feeders. Some days we don't see any birds at all, but other days we get quite a nice selection. It seemed that most of our avian neighbours wanted to stop by to bring me birthday greetings on Wednesday. We saw Dark-eyed Juncos, a House Sparrow, a Blue Jay, male and female Downy Woodpeckers, two White-breasted Nuthatches, and a Carolina Wren.

                    Here is one of the nuthatches:

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                    and here is the wren:

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                      Your woods pictures always make me so happy, and I've been trying to figure out why and realized it's bc your woods is super similar to the woods near where I grew up (on shores of lake ontario just east of niagara falls). So I see your woods pictures and it feels like "home" to me <3

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                        Great pictures

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                          I love your Rondeau pictures! I'm glad you were able to have a birthday run there with the trail to yourself.

                          I have to ask, if you weren't using a duvet, what were you sleeping under? Canadian winters do not sound like they would be anywhere near warm enough for just blankets unless you were buried under a mountain of them. I've ended up stuck in a duvet cover before. I think I was around seven and thought I'd help my mum by changing the duvet cover while she was in the bath. I ended up stuck fully inside the cover and probably made things harder for my mum than if I'd just left it alone!

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                            Beautiful photos! Thank you for sharing them!

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                              Anek
                              CaptainCanuck
                              Zastria

                              Thank you.

                              'rin . I expect you would see most of the same species there, yes, and a low-lying forest near the lake would look very similar to Rondeau. (Except you probably had some ash trees in your forest when you were young. Rondeau's ash trees are all gone now, due to Emerald Ash Borer. There are some ash saplings. But all of the mature trees were destroyed.)

                              I grew up about 20km north of Lake Ontario, but down near the western corner of the lake (~80 km from Niagara Falls, as the crow flies, or 100 km for those of us who must travel via roads on the ground). My area should have been a similar ecosystem too, but most of the land on the Canadian side of the lakes was cleared for farms and urban development long before our time.

                              Zastria it was great to be able to run on Spicebush on my birthday! I ran in Rondeau again today, but had to stay on the wider trails as there were many people there. Even on the wide trails Rondeau is still a nice place to run. But I do like the narrow trails (Spicebush, Black Oak, and Tulip Tree) where I feel more inside of the forest as opposed to on a road that's beside a forest.

                              We have central heating in almost all homes in Canada. When I lived by myself I kept the thermostat low enough at night that I slept with two blankets (one fleece and one wool) in the winter. But the other people I have lived with have all wanted our homes kept so warm that even in the winter I only use one rather thin blanket. (Currently our thermostat is set at 68F overnight, and I had to fight with my parents to get them to agree to a temperature so low. Before I moved in with them and installed a programmable thermostat, they just kept the old thermostat set at 72F all the time.)

                              I'm glad I'm not the only person who has struggled with a duvet cover!

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                                Thank you Mamatigerj . I'm glad you like them.

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