Category Archives: Exercise & Fitness

A New Chapter Begins at Elinor Park!

Today was our first full day back in Tallahassee after an extended stay in Michigan. Donald woke up happy and excited to get back to some of our routines.

Recently, we celebrated 6 months since I showed up on his doorstep unexpectedly. The next day, Donald took me to Elinor Knapp-Phipps park, which is nearby and one of his favorite parks to go hiking and enjoy nature.

So when lunchtime came and he asked me where I wanted to go, I picked Elinor. On the way, we talked about how this felt like a new chapter for us, and discussed some goals we had. We both want to use this feeling of a new chapter to motivate us to exercise more and establish more of a routine to our days. We want to track my diabetes more closely and spend more time reflecting on our days and recording the everyday adventures that we cherish so much.

Florida winters are far from barren, unlike Michigan, where most of the trees lose their leaves and the days are frequently overcast and cold. When we left, the Florida forests were beginning to brighten with the bright green of new growth and the azaleas and dogwood trees were blooming.

Being back, we noticed that the wooded areas have filled out to become even more lush with vegetation and there is so much more green to see wherever you look.

The weather was beautiful! It got up to 93 degrees today and was a little humid. We definitely worked up a sweat hiking around, but it was so worth it! The air was filled with the sound of cicadas and cardinals as we walked and bright green dragonflies flitted around.

I opened my Merlin app to identify some of the other bird calls we were hearing. We heard:

  • Red-bellied Woodpecker
  • Great Crested Flycatcher
  • Carolina Wren
  • Tufted Titmouse
  • Northern Cardinal
  • White-eyed Vireo
  • Northern Parula

We saw a small black and white woodpecker and spent a bit of time trying to see the Northern Parula. The app showed it as being a bright colored bird with a yellow belly and teal body. We never saw it, but we knew the general area it was in: about mid-height on a tree about 20 feet into the tree line.

The magnolias were so pretty with their dark and light, glossy leaves. This orange flower was all alone on the side of the path.

We came upon this field just as we decided to turn around to head back. We would have loved to stay longer, but somehow the lunch hour had come to a close and it was time to get back to the work day.

We both really enjoy getting out into nature and hiking around whenever we can.

After I finished work, we were going to take a swim in the pool, but it was closed. We ended up switching gears and playing tennis. It was warm and sweaty, but it felt so good to play together again.

Overall, it has been a fantastic day! We are hoping to get some movement in 3 times tomorrow: before work, lunchtime, and after work.

I can’t imagine anyone else I’d rather adventure through life with. Donald, you are the best, and I love you! 😘❤️ I can’t wait to see what this new chapter holds for us!

4WBW: Week 4: Day 26

Week 4: Four-Day Split: Full Body

The premise this week is that we will work on each body part only once per week,
except for calves and abs, which will be worked twice.

Day 26: Back, Biceps & Abs

  1. Barbell Bent-Over Row (5 sets; 12 reps)
  2. Lat Pulldown (5 sets; 8/8/10/10/12 reps)
  3. Single-Arm Neutral-Grip Dumbbell Row (5 sets; 8/8/8/10/10 reps)
  4. Barbell Biceps Curl (4 sets; 10/10/12/12 reps)
  5. Incline Dumbbell Biceps Curl (3 sets; 10 reps)
  6. Machine Preacher Curl (3 sets; 10 reps)
  7. Crunch (3 sets; 20 reps)

Thanks for joining me on this journey! If you have any suggestions/encouragement, I’d love to hear it!

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4WBW: Week 4: Day 25

Week 4: Four-Day Split: Full Body

The premise this week is that we will work on each body part only once per week,

except for calves and abs, which will be worked twice.

Day 25: Shoulders & Calves

  1. Overhead Dumbbell Press (4 sets; 12 reps)
  2. Smith Machine Upright Row (3 sets; 8/10/12 reps)
  3. Dumbbell Lateral Raise (3 sets; 10 reps)
  4. Seated Calf Raise (10 sets; 10 reps)

Thanks for joining me on this journey! If you have any suggestions/encouragement, I’d love to hear it!

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4WBW: Week 4: Day 23

Week 4: Four-Day Split: Full Body

The premise this week is that we will work on each body part only once per week,
except for calves and abs, which will be worked twice.

Day 23: Legs & Abs

  1. Back Squat (5 sets; 10 reps)
  2. Leg Press (5 sets; 8/8/10/10/12 reps)
  3. Leg Extension (5 sets; 8/8/10/10/12 reps)
  4. Lying Leg Curl (3 sets; 8/10/12 reps)
  5. Romanian Deadlift (3 sets; 8/10/12 reps)
  6. Seated Leg Curl (3 sets; 8/10/12 reps)
  7. Reverse Crunch (2 sets; 20 reps)
  8. Crunch (2 sets; 20 reps)

Thanks for joining me on this journey! If you have any suggestions/encouragement, I’d love to hear it!

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4WBW: Week 4: Day 22

Week 4: Four-Day Split: Full Body

The premise this week is that we will work on each body part only once per week,
except for calves and abs, which will be worked twice.

Day 22: Chest, Triceps, Calves

  1. Incline Barbell Bench Press (5 sets; 10 reps)
  2. Dumbbell Bench Press (5 sets; 8/8/10/10/12 reps)
  3. Dumbbell Flye (5 sets; 8/8/10/10/12 reps)
  4. Rope Pressdown (4 sets; 10/10/12/12 reps)
  5. Dumbbell Kickback (3 sets; 10 reps)
  6. Lying EZ-Bar Triceps Extension (3 sets; 10 reps)
  7. Standing Calf Raise (3 sets; 25 reps)
  8. Seated Calf Raise (3 sets; 25 reps)

Thanks for joining me on this journey! If you have any suggestions/encouragement, I’d love to hear it!

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4WBW: Week 3: Day 20

Week 3: Three-Day Split: Push, Pull & Legs

The premise this week is that we will work on all “pulling” muscles one day, “pushing” muscles another day, and a leg day. This will have us working out 6 days a week with one rest day.

Day 20: Legs

  1. Back Squat Reverse Crunch (4 sets; 8/8/10/12 reps)
  2. Leg Press (4 sets; 8/8/10/12 reps)
  3. Seated Leg Curl (4 sets; 8/8/10/12 reps)
  4. Romanian Deadlift (4 sets; 8/8/10/12 reps)
  5. Standing Calf Raise (3 sets; 25 reps)
  6. Seated Calf Raise (3 sets; 25 reps)

Thanks for joining me on this journey! If you have any suggestions/encouragement, I’d love to hear it!

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