Two Five – Old Fart Luncheon

I need to concentrate on starting each day with my storming session using my headset and voice typing.

My sleeping habits are still out of whack.

Now that I woke up after 5:00 this morning, I need to shift so that I do not nap during the day so much and get to sleep by about 9:00 tonight.

Today, I will attend my first luncheon at the deli with the senior group from Radiant Church. I look forward to it.

The luncheon drew a considerable crowd. The restaurant was a packed deli. All white. Mostly wealthy. I don’t know if I will go again.

Pam Bondi attended church last Sunday.  She was seated in an overflow section until other members moved her to the front.  She later took the main pastor to Washington, D.C., to deliver a prayer during her swearing-in.

His wife reported he was so excited to go to the White House that he was beside himself.  He bought a new tie (don’t know if it was red).  He also bought socks with eagles on them.  I may have to attend church on Sunday to get the whole story.

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Kaizen:

• used new cleaning products and methods to clean the kitchen sink
• make a list of dumbbell exercises
• create a daily podcast for old farts
• no TV this morning – headset music
• use the new scrubber on the sink

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Kaizen and Ikigai.

https://www.modernikigai.com/ikigai-and-kaizen/

Ikigai is a Japanese concept that refers to something that gives a person a sense of purpose and a reason for living.

It represents the intersection of what you love, what you are good at, what the world needs, and what you can be paid for.

Rooted in Okinawan culture, ikigai emphasizes finding joy in everyday life and maintaining a balance of purpose.

More than any other group, seniors need to practice Kaizen and ikigai.

As we get older, it gets harder and harder to make these changes to compensate for declining health and financial situations.

en.wikipedia.org

Kaizen, meaning “continuous improvement,” is a philosophy of incremental and consistent betterment.

It originated in Japan’s post-war industrial sector and was popularized globally through Toyota’s manufacturing practices.

Kaizen encourages small, consistent changes that lead to long-term growth and efficiency in personal or professional contexts.

Kaizen has been promoted by many different self-help gurus under different names. , some of the things that has been called are mini-habits, one thing, and focus.

The article “Ikigai and Kaizen: A Path to Continuous Improvement and Fulfillment” from Modern Ikigai discusses the following key points:

• Ikigai:
  • A Japanese concept meaning “a reason for being.”
  • It represents the intersection of what you love, what you are good at, what the world needs, and what you can be paid for.
  • Emphasizes finding joy in everyday life and maintaining a balance of purpose.
• Kaizen:
  • A philosophy that means “continuous improvement.”
  • Encourages small, consistent changes leading to long-term growth and efficiency in personal or professional contexts.
• Complementary Nature:
  • Ikigai focuses on discovering purpose and joy.
  • Kaizen provides a methodology for achieving and refining that purpose through continuous improvement.
  • Combining both allows individuals to pursue passions while continuously enhancing their skills and processes.
• Application Steps:
  • Reflection and Self-Discovery (Ikigai):
    • Identify what excites you and gives your life purpose.
    • Explore how these align with societal needs and opportunities.
  • Set Incremental Goals (Kaizen):
    • Break larger goals into manageable steps.
    • Celebrate small victories to reinforce motivation.
  • Adapt and Improve:
    • Regularly assess your progress.
    • Embrace change as a natural part of growth.
• Professional Growth:
  • Employees can uncover their ikigai by aligning roles with personal strengths and passions.
  • Employers can implement kaizen strategies to encourage continuous improvement and productivity.
  • Intertwining ikigai and kaizen fosters a culture of purpose-driven success.

In summary, integrating ikigai and kaizen promotes a fulfilling and progressive life by combining a sense of purpose with continuous self-improvement.

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Here’s a simple baked salmon recipe that’s easy, flavorful, and healthy.

Easy Baked Salmon

Ingredients:

• 2 salmon fillets (about 6 oz each)
• 1 tbsp olive oil or melted butter
• 1 clove garlic, minced (optional)
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 tsp paprika (optional, for extra flavor)
• 1/2 tsp dried oregano or parsley
• 1/2 lemon (sliced)
• 1 tbsp fresh lemon juice

Instructions:

1. Preheat oven to 400°F (200°C).
2. Prepare the salmon – Pat the fillets dry with a paper towel and place them on a lined baking sheet.
3. Season – Brush each fillet with olive oil or melted butter. Sprinkle with salt, pepper, paprika, and herbs. Add minced garlic if using.
4. Add lemon – Drizzle lemon juice over the salmon and top with lemon slices.
5. Bake – Place in the oven and bake for 12-15 minutes, or until the salmon flakes easily with a fork.
6. Serve – Let it rest for a minute, then enjoy!

This goes great with roasted vegetables, a side salad, or cauliflower rice. Let me know if you want variations! 😊

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Here’s a list of 25 lightweight dumbbell exercises designed for seniors, focusing on strength, mobility, and balance. These exercises use light weights (2–5 lbs) to prevent strain and improve daily function.

Upper Body Exercises

1. Bicep Curls

• Hold a dumbbell in each hand, palms facing forward.
• Slowly curl the weights up toward your shoulders, then lower.

2. Hammer Curls

• Similar to bicep curls but with palms facing your torso.
• Helps with grip strength and arm endurance.

3. Overhead Shoulder Press

• Hold dumbbells at shoulder height, palms facing forward.
• Press them up overhead, then lower.

4. Lateral Raises

• Hold dumbbells at your sides.
• Raise them to shoulder height, then lower slowly.

5. Front Raises

• Lift dumbbells straight in front of you to shoulder level.
• Helps strengthen shoulders and improve posture.

6. Bent-Over Rows

• Hinge at the waist, keeping back straight.
• Pull dumbbells toward your waist and squeeze shoulder blades together.

7. Chest Press (Seated or Lying)

• Push dumbbells forward (if seated) or upward (if lying).
• Strengthens the chest and triceps.

8. Triceps Kickbacks

• Bend slightly forward, arms at sides.
• Extend arms back to straighten, then return.

9. Seated Shoulder Shrugs

• Hold dumbbells and raise shoulders toward your ears.
• Relieves tension and improves posture.

10. Reverse Fly

• Hinge at the waist, raise dumbbells outward like a bird spreading wings.
• Strengthens upper back and improves posture.

Lower Body Exercises

11. Seated Leg Extensions with Dumbbell

• Hold a dumbbell between feet while seated.
• Extend legs straight, then lower.

12. Standing Calf Raises

• Hold dumbbells at sides, rise onto toes, then lower slowly.
• Strengthens calves and improves balance.

13. Goblet Squat

• Hold one dumbbell close to the chest.
• Perform a controlled squat, keeping knees behind toes.

14. Seated Knee Lifts

• Hold dumbbells at sides, lift one knee at a time.
• Engages core and improves hip strength.

15. Side Leg Raises

• Hold a dumbbell against your outer thigh and lift your leg sideways.
• Strengthens hips and prevents falls.

16. Standing Hamstring Curls

• Hold dumbbells at sides, lift one heel toward your glutes.
• Strengthens hamstrings and improves knee stability.

17. Step-Ups with Dumbbells

• Step onto a sturdy surface while holding dumbbells at sides.
• Builds lower body strength and stability.

18. Dumbbell Deadlifts

• Hinge at the hips, lowering dumbbells toward shins.
• Strengthens lower back and hamstrings.

19. Seated Toe Taps with Dumbbell

• Hold a dumbbell on thighs.
• Tap toes up and down to improve ankle flexibility.

20. Glute Bridge with Dumbbell

• Lie on your back with a dumbbell on hips.
• Lift hips toward the ceiling, then lower.

Core & Functional Exercises

21. Seated Russian Twists

• Hold a dumbbell in both hands.
• Rotate side to side to engage the core.

22. Standing Oblique Side Bends

• Hold a dumbbell in one hand, bend sideways, and return.
• Strengthens the sides of the core.

23. Farmer’s Walk

• Hold dumbbells at sides and walk forward slowly.
• Improves grip strength and posture.

24. Wood Chop

• Hold one dumbbell and move diagonally across the body.
• Engages the core and shoulders.

25. Overhead Reach with Dumbbell

• Hold a dumbbell with both hands, reach overhead, and return.
• Stretches the upper body and improves shoulder mobility.

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