WOMEN AGES 50+ FOR OCTOBER 2017
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This wasn't taken this year but it's the same costume I wore today to teach my line dance Halloween dance event.
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leanerstrongerhealthier wrote: »Hi Everyone!
@fanncy0626 Mary I want to start using my kettlebells. I have 2-5, 10 and 15. I need to start slowly as I fell and hurt my back and knee. I am going to start with the Goblet Squats and Russian KB Swings every other day. Maybe begin with..
Goblet Squats 3x10x10
Russian Kettlebell Swings 4x10x10
In your opinion:
Will every other day be sufficient to see results? And get stronger?
How do I progress slowly exactly? With adding weight/ reps?
Excuse me.. if you have answered this above I have yet to read.
*Thanks
I think starting out slow is a very good idea and doing it every other day to begin with will build up your strength. My suggestion is that you follow the program as written for now.
I have been following this program for two years now. I use a 35 pound kettle bell. I definitely feel it when I do the goblet squats. I make sure I go slowly up and down and feel it in my legs. Make sure you push off your heels. Determine what weight you should start with. Do the lowest weight Kettlebell first. Go through workout day 1, Week 1.
Goblet squat- 3 sets X 5 squats X 5lb kettlebell
Russian Kettlebell Swing - 10 sets X 7 swings X 5lbs
Day 2.
Rest Day
Day3
If the 5 lb was too light repeat day 1 with the 10 lb Kettlebell. If it seemed like a challenge do Day 4 of program.
Goblet squat- 3 sets X 5 squats X 5lb kettlebell
Russian Kettlebell Swing - 13 sets X 7 swings X 5lbs
Notice you would be increasing the number of sets.
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Barbie, have you gained some weight since that picture?myou look like you have filed out more in your face since en and it looks better on you. Glad you had fun. I, sure you are a joy to owe you he,p and to one your group entertains.
PIp, you have a large yard for your boys.
Well I have been trying to delete a lot of the threads on my messenger. Tonight I was reading the messages between my girls and I don't want to delete those messages, those girls are my rock, they keep me sane they keep me insane. They are there when I need them, when I don't need them. It is quite comical the antics they are up to when we are to maeeaging together. They are messaging between themselves, sometimes about me and it is all quit comical, don't know what I would do without them. Where I started was last year after Charlies iliostomy and he was having problems with healing. Then our rejoicing when he did his first bag change. Then his gall bladder issue and that took two bad hosptializations. So that was his 3 for the year. And then we took a short vacation with them. We were able to refinish our master bath.mthej my troubles started and I was in 3 times. Of course all of that had to happen at Christmas time. My daughter did all of my Christmas shopping for me for al her family. I dot want to repeat 2016 again. So far 2017!has been fine. But the poor cats listening to me laugh through 2016 through messaging. We got through it. Was fun. Other threads I don't want to delete is when Mom died and we had the precious messages between family and all the love, grief yes, but also the love we had for each other. I I now if I deleted it that it wouldn't take away any love but I still like to read that love. We had some beautiful moments. Sometimes with all the terrible things that happen in this world we need to read of the love a family had through their own moments of heart ache and grief.
Allie, I hope eventually you will be able to not call him and see if he had a good time. You are still checking up on an old friend, but I a, kid of glad he didn't have a good time.
Charlies friend is having an all afternoon party tomorrow. They will do Karoake, eat, drink a lot of beer. Charlie won't. His wife works for one of the surgeon groups in town and he thought I would love to go since the surgeons are going. I don't know a single should except the woman who did Michelle's surgery. Sorry. I don't need to sit in a folding chair in your I heated garage for hours chit chatting with people I don't know or really care to know. The last time they did this it was a college graduation party for this guys daughter. All of his family was there and then his two Karoake buddies.. It was all about the party for his daughter, and that is fine, but the kids there enjoyed using his Dad's Karoake machine and I know how Charlie hates that. It takes up time for people who can really sing. Well isn't that rather offensive. How do these kids learn to signify it isn't I the comfort of their own grand parents home? Who cares if these other adults are there who also want to sing. And Jim knows Charlie and Alan well enough that they really get insulted if they don't get sir equal share or mic time, notice I don't say just share. For Charlie it is equal share. And he will be counting how many times the kids get up and how many times he gets up. So I will stay at home I have gone to the mall for a long time. I may just go there.
I ralked to Charlie today about me having my independence and I'm not sure how it went. At least I talked and he listened.
Joyce, Indiana2 -
Terry - My bank account which has always been mine is at a different bank than where the business and joint accounts are. I have always had my own accounts, credit cards, etc.
I also love reading Kate Morton novels.
I am looking forward to seeing you with your butterfly makeup.
Yes, I am so grateful to have the brothers that I do. As some of you know, I love my sister but have a difficult relationship with her.
I will get DD to take a photo of me as Ursula after she does my make up bright and early tomorrow.
Carol - Yes, my daughter did the girls' faces. Harmony always request face painting when she has a sleepover at her Auntie Jheri's.
Beth - I remember how incredibly uncomfortable those tortoise shell braces are and how hot they can be.
Allie - I think it is understandable to have a bit of a pity party. You are mourning for what could have been. No one ever said this journey would be easy or always make sense.
So, I will be morphing into Ursula bright and early tomorrow. I am lazy for this potluck so I am taking a shrimp tray. I hope some others bring good food. It will be crazy in the store tomorrow.
Cottage cheese - I have always loved it by itself with salt and pepper. Also with peach slices.
Yesterday - Things took way longer than I thought. I found a list of Docs in with some old WCB papers. I added it to the CPP disability paper work. In the first 2 years after the accident I saw 17 doctors. I never did get all the doctors I have seen written down. The good old WCB sent me to many in its' quest to send me back to full time work. The therapists, physios, psychologist , etc. Some were beneficial but mostly a waste of time and money. For years I had to see my family doc every 2 weeks whether there was a change or not. Stumbled across a letter demanding money from me because they had paid for me to take the handibus for 6 months and I only took it for 5 until my daughter could drive me to physio. I tried to not get caught up in reading a lot of the crap between myself and the workers. How did the accident change my life and how I lived it? That question there was a long and involved answer. The paper work reads like a short novel. It is finally filed and now the waiting begins.
DD is still pretty sick. She lost her voice for 2 days. She insisted on coming up with the Ursula costume for me. She had a couple of appointments today, has 5 so far for tomorrow. Sunday off, not sure how many for Monday and then 14 on Tuesday with the first at 6:30 a.m. She tells me that it seems like all the people selling makeup from home have decided that they can do Halloween make up also. It is annoying as they do not have a business license for it and are not visited by the health inspectors. DD and her friend have very high standards for what happens between each client. Wash stations, sanitizing sponges and brushes, etc. Jheri tells me that you can catch facial herpes if it isn't done right. I didn't even know that was a thing.
Back to yesterday. Went for float therapy. I'm not sure I would use the word enjoy for this particular float. I felt I was in the calm with turmoil all around me. I also hit my head hard about 5 x. That has never happened before. Perhaps it is a metaphor for what is happening in my life.
I still have not had a chance to catch my younger brother up with everything.
My cousin said that she would not suggest any of the legal aid lawyers. She did however give me names of 2 lawyers that she respects and trusts. Neither is cheap.
DS wanted to deliver my Avon in the a.m. and was not pleased when I said no because getting my disability paper work done was a priority and that after I was going for a float. She must have got on the phone to my DSIL as soon as I told her. She said "You guys are coming to town. What the heck? Are we ever going to be able to see you? I'm inviting you for supper. I guess I better invite Sharon and Larry also" DSIL was of the opinion that if she really wanted to see them that bad she could hop in a vehicle and drive the hour back to our home stomping grounds just like I do. Like I said it's not always easy between my sister and I .
Supper was good. Larry played on his phone a lot instead of engaging in conversation.
Looks like I will have a new kitchen floor by the end of the weekend. Bluish grey vinyl planking. Also new base board and then new paint. I used to help with these kind of projects but have been unable since 2000. I have been informed how lucky I am that he can do these things for the house.
Today, Jheri called to tell me that her Dad was acting a little controlling. She needs a new car/SUV but has asked him to stay out of it unless he is asked. We went to another town to look at a vehicle without her. She was not happy about that. Turns out the vehicle was sold yesterday but what the heck? She asked him to let her and her husband deal with this. They are responsible adults. He just can't seem to not be involved in her vehicle decisions.
Tonight was another Insta pot meal - Chicken Rice soup so full of salt that I could barely eat it. No vegetables in sight. I am definitely cooking on Sunday. Thank goodness for lunch and snacks.
Last night after we got home we were talking about trips we had taken. He was talking about the states he had visited and asking me if I remembered something about North Carolina. I told him first of all, I've never been there and second of all, that was Leona (His first wife). He says "You all look the same when you're turned up side down" My first instinct was to slap him instead I just left the room. After half an hour he came and found me and asked "It was a joke. Can't you take a joke?" Odd, I didn't find it even a little bit funny. Also, you don't know which wife you took on which trip? That's a little strange.
Today was rough at work and I will be speaking to my boss about a few issues we keep running into. Ready to be retired ( I think).
Here's to tomorrow being a new and exciting day.
-Sharon aka Ursula in Lethbridge where I didn't need anything but a tee shirt today2 -
Up early today as woke and couldn't get back to sleep. Read all your posts, love baby and furbaby pics.
Have had a bad week re eating, met friends one day for lunch, yesterday attended my Ladies Club lunch and then had a couple of drinks with another friend. I'm much better when I don't eat at all as once I start I can't stop. But have still done exercises and started my kettlebell routine, need to order heavier one. Will do a fast day today 500 cals and get on the scale tomorrow and assess the damage.
Hugs for all with problems and welcome all newbies
Kate UK 2 -
Leaving you with a few more ideas for Halloween and yes, Jheri has done these faces.
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Thursday - 6 km walk. Most of that was a bit of a hike along the cliffs on either side of "our" beach.
Friday - A little wander (cycling) around the area where we are hosting/organising/running 3 cycling events this weekend. We host many events out of this location and decided to have a better look around today.
Distance: 26.5 km
Elevation: 292 m
Moving Time: 1:31:45
Elapsed Time: 1:34:53
Speed: Avg: 17.4 km/h | Max: 37.8 km/hBusy weekend ahead ... organising/hosting/running 3 cycling events while trying to study for a final exam!!
Machka in Oz
Studied yesterday evening.
Did ride/event preparation this morning.
Went for a ride this afternoon ... because we love cycling in this area.
Hosted/ran the first event this evening. It was quick!!
Now more studying.
All set for tomorrow ... I think. Tomorrow is a bigger day.
M in Oz
Saturday -- another successful ride complete. It's always a relief when that happens. All the riders were tired but smiling at the end.
And as for us, we managed to get 24.8 km in two rides in between supporting controls.
Now ... more studying.
Regarding bars -- protein, energy, granola, etc. ... they're great in the middle of a 50+ km bicycle ride, but I don't eat them otherwise. Too many calories.
M in Oz
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Love the facepaint! My favourite is the peacock. Wendy 2
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Love the face paintings Jheri is so talented.
Am curious at the moment I've just done a test on KB did 50 reps in 1 minute with 13lb KB and FitBit said I burned 9 calories!! Doesn't seem to equate with science, I know it depends on weight of KB and form etc but doesn't seem much. Any comments. I'm not stopping because I want to keep bones and muscles strong as I already have Osteopenia
Kate UK 2 -
lovely pics of kids and furbabies! Up so early, but went to bed super early, I was wiped out. Today is going to be another beauty of a day. I'll take advantage and be sure to be outside in it, for walks and leaf cleanup. I also have to tackle laundry and fridge reorganization.
My dermatologist did ask for a food log as well as a log of when I feel overheated or stressed out--yikes, that page is gonna fill up fast
Since I use food log, that is no problem, but I will keep a little note book on when I feel particularly hot and bothered 
On that note, I made a decision not to host t-day or "Black" Friday Openhouse this year, I am firm in my decision as much as I loved doing it last year. I feel it will only add to my already over active schedule and I won't get any rest during an already busy time. I already told DH and DD and they support the decision, now I just have to let my extended family know--my DOS has mentioned how much she loved it every time I speak with her, but honestly, I am relieved that I made the decision. No second guessing.
Have a great Saturday everyone, NYKAREN3 -
Morning, afternoon, evening everyone...
Read everything, didn't take notes, now it's all flown out of my head, except all the pictures are amazing. Leaky brains. Just starting my second cup of coffee, and have quite a bit left to do before the moving sale.
Deliberately just doing it for three hours, and by invitation only, as I just don't care if we sell it or not. Got coffee from the local coffee shop (bartered it for three old bookcases), and doing it just as much to say goodbye to folks we care about as anything. It's fairly possible that few, if any, will show... two have already begged off.
Anyway, unsold clothes will be donated, anything else that doesn't sell will be put in the trash. Anything in the way of appliances that won't fit in the truck and trailer will be left for the renters that will take it over in January, or for the buyers, if that actually happens. This may well include the stove, washer and dryer (already sold the refrigerator). I think I mentioned that, at least for six months, we're going to be staying with our daughter and the kids, and possibly longer. Doesn't make sense for too much stuff to just sit in storage.
I can get pretty brutal about getting rid of stuff. I have one small, 16-drawer chest that was Mama's that's important to me, and that I've hauled everywhere with me since she died in 1999. I'm also taking my sewing cabinet, which holds my sewing machine and umpty-jillion sewing notions. The rest is a big shrug. Couches and chairs can be bought. Desks, tables, cabinets, bookshelves, can all be built.
Can you tell I'm getting tired of looking at all this stuff? I'd happily drive away without most of it at this point. Ha!
Anyway, lots to do,
Love y'all,
Lisa in West Texas for: Five. More. Days.4 -
Karen - I teared up this morning over the Olivia pics. I welcome, remember the one of her with the tubes in. So great to see her healthy and happy.
Done my exercises and will be back on track this week. Yesterday was the only day I was significantly over calories as I did zilch exercises. I slept for 90 mins on the sofa in the pm, then about the same while the tv was on, then went to bed and slept all night.
Amazing how tiring keeping your emotions in check can be!
Love to all, Heather UK xxxxxxx2 -
Really enjoyed visit from my young friend. We hiked ridge trails and forest paths and she was solicitous to let me go at my own pace, help me down and up the steep parts, say when I would go no further etc. Today, finally thought to wear hiking boots and use ski poles as walking stabilizing sticks which helped a lot with confidence, I am so afraid of falling.
Now my challenge will be to keep it up. Since we live too far out (and up) from town for me to walk to do shopping (as Dr. would like), will instead walk to mailbox and back, .3 mile down then back UP
Wonder how many times I'll have to stop and catch my breath? 10? 100?
Rye, I like the lemon flavored Carlson's norwegian cod liver oil for vitamin D. Feel that closer to the whole food source, more likely to have something we haven't yet discovered we need. Our new Dr. says Walking as part of daily commute is one of the "blue zone" factors. Safe walking!
Sharon, Beautiful butterfly eyes! Beautiful girls! "Joke?" not funny.
Terry, so glad your boss is supportive. Starting to open up is imho a key component to healing, hard as it may be. Happy for you! You gave Allie great advice about taking time to grieve and feel what you feel. Pushing the feelings away only makes you sick both at heart and physically.
Karen the cod liver oil I take for the vitamin D and omegas is lemon flavored and not bad. Not something I roll around in my mouth and savor like a good merlot, but not bad...
Olivia is such a cutie! 
Barbie your mother sounds like my mama What great memories they gave us! Thanks for the pumpkin costume pic, was going to ask for it.
Penny, what are your strategies/tricks for surviving all that dark? I think I'd go mad!
Yvonne aawwwoooooo! I love pineapple and TJ's spicy pecans in my cottage cheese. Never thought to make it myself, please let me know how it goes.
Becca I giggled at the where bugs belong sign too. Thanks
Heather well done with your friends. IMHO Peace and quiet are essential and worth the hassle of moving. What is the potential neighbor situation at the Hove house? Joe's solution was to find us 15 vertical acres so our neighbors are not near.
Allie so thankful for the good Chester news So sorry 
for this painful time you're going through. You're right, leave it to Karma to deal with TomCat. OH! I see it already has (heh heh). Horseradish with cottage cheese with crudite, another great idea!
Lanette " saw it hanging there but didn't recognize it as the missing hat...." sounds like my DH and me.
Michele Sending warm celebration thoughts.
Okie con VERY gratulations on your victories!
Machka cucumbers with cottage cheese? Radishes? Never thought of veges with cottage cheese but sounds yummy. Thanks! Could we see a pic of the tornado costume?
Carol I was curious about Heather's friend too. The only one not smiling enough to show teeth...
Becca aka rock hard belly momma, congrats! "... Open book" This IS our safe place. Hope you lived where it was warm from 2007-2012
Janetr What a joyous little bird your great grand niece is!
Marcelyn I'm laughing while my stomach roils at your husband's concoction!
Lenora liked your advice to Allie. I love the NuGo Spicy (chili) Dark Chocolate protein bars, but the Sea Salt ones are even better.
Joyce, "talked to Charlie today about me having my independence" Brava!
Hugs,
Barbara, the Southern Oregon Coastie AHMOD who is grateful to be feeling a little better every day.
Rx aim log, cod liver oil and bp daily, yog/prob twice daily, 80% rule, line dance, Nov 4 reduce 2-300 cals daily from average.
done: log=6, clo=5, yogx1=4
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Machka cucumbers with cottage cheese? Radishes? Never thought of veges with cottage cheese but sounds yummy. Thanks! Could we see a pic of the tornado costume?
I grew up eating veggies with cottage cheese. Sometimes I'll use lettuce or raw cabbage as a bowl for it, topped with cucumbers, radishes, etc. I can't get my head around putting something sweet with it, like fruit.
I took very few photos of the costumes back in those days. That was back in the day of the disposable camera, if a person could be bothered.
However, it was quite simple.
Black tights and small black shoes.
Big, loose black sweatshirt.
And then I bought packages of little farm animals, little trees and things (you can get little farm kits in dollar stores etc.). I also got a few cheap plastic toy cars and other bits and pieces. Just browsed through the dollar store toy department.
Then I sewed each item onto the big, loose black sweatshirt, but I left them each on a fairly lengthy thread, but varying lengths of thread ... so one cow might be on a short thread, the next might be on a long thread, etc.
I walked in with all the animals, trees, cars, etc. just dangling ... and when people wondered what I was, I twirled ... and then they got it.
Machka in Oz7 -
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Just got caught up. Just have time for an update then off to get ready for the day.
200.8lbs! So close now I can taste it.!
Terry in VT on the threshold of being in the 100’s for the first time in about 15 years!9 -
YOU GO TERRY2
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Terry! Fantastic! Very excited for you.
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Yeah Terry!!!2
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fanncy0626 wrote: »leanerstrongerhealthier wrote: »Hi Everyone!
@fanncy0626 Mary I want to start using my kettlebells. I have 2-5, 10 and 15. I need to start slowly as I fell and hurt my back and knee. I am going to start with the Goblet Squats and Russian KB Swings every other day. Maybe begin with..
Goblet Squats 3x10x10
Russian Kettlebell Swings 4x10x10
In your opinion:
Will every other day be sufficient to see results? And get stronger?
How do I progress slowly exactly? With adding weight/ reps?
Excuse me.. if you have answered this above I have yet to read.
*Thanks
I think starting out slow is a very good idea and doing it every other day to begin with will build up your strength. My suggestion is that you follow the program as written for now.
I have been following this program for two years now. I use a 35 pound kettle bell. I definitely feel it when I do the goblet squats. I make sure I go slowly up and down and feel it in my legs. Make sure you push off your heels. Determine what weight you should start with. Do the lowest weight Kettlebell first. Go through workout day 1, Week 1.
Goblet squat- 3 sets X 5 squats X 5lb kettlebell
Russian Kettlebell Swing - 10 sets X 7 swings X 5lbs
Day 2.
Rest Day
Day3
If the 5 lb was too light repeat day 1 with the 10 lb Kettlebell. If it seemed like a challenge do Day 4 of program.
Goblet squat- 3 sets X 5 squats X 5lb kettlebell
Russian Kettlebell Swing - 13 sets X 7 swings X 5lbs
Notice you would be increasing the number of sets.
Hi Everyone!
Thank you- thank you Mary!! I sat down and wrote out a weeks worth of workouts following your plan . Its enough to get me started. So if I use a 5 lb kettlebell that is for the whole 4 week program ( which is longer doing every other day) increasing the next round to 10 lbs?0 -
Hooray for the weekend!
First, I am really enjoying the baby pictures – Olivia looking so happy and healthy, Hannah Joy (perfect name!) and Sharon, that fabulous face painting on kids of all ages!! Jheri is very talented!
Pip – your new wheels look great. Nice ride for the pups – and what a cute photo of the kids blonde/black/blonde. How do you get them to pose like that? Thanks for the info about carb-loading!
Joyce - I hear you on stockpiling medicine. It doesn’t take too many natural disasters to cut off the supply of meds we depend on. I cleaned out my old email in-box and saved some of them as well, I had a few going back to 2004. Interesting to see what folks were up to back then. Getting some independence from Charlie sounds like a good idea. We gals need our space and peace!! Riding with angry husbands at the wheel just isn't worth it sometimes.
Sharon - sending big hugs and strength to deal with Larry and your job. Hopeful for your disability claim. Stay safe and sane!!
Barbara S Oregon Coastie – I think I may have missed it – you have a new doc you really like? I saw you mention “Blue Zone” which is really great and neat your doc understands that. I finished the “Slow Medicine” book, now time to reread it. I hope you’ll enjoy God’s Hotel. So interesting to see how Dr. Sweet sometimes incorporated Slow Medicine (more interaction with the patient, using diagnostic and treatment techniques similar to Medieval European or Chinese Medicine) with Fast Medicine (today’s Healthcare-multitude of lab tests, rushed staff and docs, everything in the computer, treatment designated by bureaucrats). What I really got out of the book was how our bodies naturally seek health and balance no matter what.
Sue in WA – enjoy the Symphony!! Sounds like a real treat. Would love to sneak along!
Allie – I wonder if there’s any chance that now you are separated from Tom and almost divorced, that Elena won’t be as exciting as she was because she’s no longer “forbidden fruit”? I wonder if she or his new squeeze, if he gets one, would be as attentive to his father as you are? I am sure he’ll be kicking himself the rest of his life for what he did to you. You go on and enjoy your new life. Glad you can keep the pups now and then.
Terry – WOWSA BABY!!! You are almost there! So proud of you!!!
Barbie – cute Hallowe’en outfit and how neat to see both of your poodles there enjoying the fun. Great memories.
Becca - I had never heard of your skin condition and glad it isn’t contagious. Great seeing your elk!! They are spectacular! Even with your wonky neighbors, you live in a beautiful area.
Heather – So sad to hear you may be going through the house selling/moving scenario again. Our state has more and more regulations all the time and in order to subdivide, there’s an extensive permitting process including engineered drainage, water hookups or wells, traffic studies and often a comment period where the neighbors can complain-not that it does any good but sometimes delays things. We go through anxiety every time a house sells in our little subdivision. We all have 2 ½ acre lots (luckily can not be further subdivided) and never know if there will be a family with kids/dirtbikes, dogs running loose or barking all day and night, etc. We have covenants against these things but they aren’t enforceable except through a civil action – no county help.
OK, there are many more comments I want to make but better get moving here.
Woke up with a little headache – pup got me up at midnight to go outside and hard to go back to bed and get comfy after that, plus I know I overloaded on that dratted HALLOWEEN CANDY!
Have a good Saturday, will check in later.
Lanette
Sunny SW WA State where there’s a chance of snow next weekend….
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3 hrs that the electrician has been here lordy this will be expensive.2
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@ janetr7476 Thank you for the warm welcome!
A little about myself: I'm 55 (for another month or so) and work at home as a Web Developer and Graphic Designer. My son is now 21 and in college. I live with him and his father (a co-parent and no longer a partner). I'm obese and have no problem admitting it, but I feel I need to start living my life and the weight holds me back.
So my new mantra is "now or never" and I'm committed.
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Lanette and someone else I can't remember
- We are just testing the water at the moment and won't proceed if it all gets complicated, but there is an advantage to moving to an urban area. No one is going to build something in your view! Of course, noisy neighbours crop up everywhere, unfortunately. I don't want to stay on here and see the very reason we like it here being ruined. Moving out to the countryside was a huge change for us and it's beauty compensates for the lack of facilities. "Fill in" building just ruins the whole point. Hove is urban/suburban with the sea in close proximity. The bright lights of Brighton just down the road.
We gave up last time because we were stressed out. This time we wouldn't have our peace and quiet to retreat back into so the choice might be made for us. Of course we will object to the application. But I feel it is inevitable in the end. The worst kind of ribbon development. Our village was probably the last rural bastion around here.
I am a city girl and love the city, but, if I have to live in the countryside, I want it to be true countryside. This could be the kick up the =÷×+×÷=% we need.
Love Heather UK xxxxxxx4 -
leanerstrongerhealthier wrote: »
Thank you- thank you Mary!! I sat down and wrote out a weeks worth of workouts following your plan . Its enough to get me started. So if I use a 5 lb kettlebell that is for the whole 4 week program ( which is longer doing every other day) increasing the next round to 10 lbs?fanncy0626 wrote: »leanerstrongerhealthier wrote: »Hi Everyone!
@fanncy0626 Mary I want to start using my kettlebells. I have 2-5, 10 and 15. I need to start slowly as I fell and hurt my back and knee. I am going to start with the Goblet Squats and Russian KB Swings every other day. Maybe begin with..
Goblet Squats 3x10x10
Russian Kettlebell Swings 4x10x10
In your opinion:
Will every other day be sufficient to see results? And get stronger?
How do I progress slowly exactly? With adding weight/ reps?
Excuse me.. if you have answered this above I have yet to read.
*Thanks
I think starting out slow is a very good idea and doing it every other day to begin with will build up your strength. My suggestion is that you follow the program as written for now.
I have been following this program for two years now. I use a 35 pound kettle bell. I definitely feel it when I do the goblet squats. I make sure I go slowly up and down and feel it in my legs. Make sure you push off your heels. Determine what weight you should start with. Do the lowest weight Kettlebell first. Go through workout day 1, Week 1.
Goblet squat- 3 sets X 5 squats X 5lb kettlebell
Russian Kettlebell Swing - 10 sets X 7 swings X 5lbs
Day 2.
Rest Day
Day3
If the 5 lb was too light repeat day 1 with the 10 lb Kettlebell. If it seemed like a challenge do Day 4 of program.
Goblet squat- 3 sets X 5 squats X 5lb kettlebell
Russian Kettlebell Swing - 13 sets X 7 swings X 5lbs
Notice you would be increasing the number of sets.
You're welcome! I would definitely start with the 5 pound kettle bell since you are injured. If that is too heavy though I would go down to your 3 pound. Remember you can adjust the program to fit your ability level. Sometimes I only go up by 1 or 2 sets instead of three now that I'm using a heavier kettle bell. When you get to the end of your four weeks you can try the 10 pound kettle bell to see how it feels. Or, you can instead repeat the four week program doing 10 swings instead of seven to build strength if needed. Progressive overload means that you are constantly increasing either the number of swings or the weight of the kettle bell. The nice thing about this is that you are in charge. Good luck I know you're going to do fantastic!
Kettlebell Workout
Morning workout
Goblet squats-3X5X 35
Russian kettle bell swing-22X7X 35
Alternating press-4 X 5,4,3,2X35
Modified pull-up-4X5,4,3,2Xbodyweight
Evening workout
Goblet squats-3X5X 35
Russian kettle bell swing-18X7X35
Mary from Arizona1 -
fanncy0626 wrote: »Good morning everyone! I hope everyone has a fantastic day today. As far as exercise is concerned find something that works for you. The Kettlebell works for me because number one I am lazy. I like to do something that will have results with very little effort! That's why weightlifting and swinging the kettle bell are the exercises that I chose. I don't love doing it but I love the results. And I also like to work out at home. I can swing the kettle bell well watching TV and I because of my results my husband has now joined me. Mostly for the strengthening of the skeletal system and the relief of back and neck pain if we do this. My husband has also found back and neck pain relief from the strengthening of the muscles around the vertebrae of his back. It's kind a like a medicine you might not like the taste but you like the results.
Kettlebell Swing
Morning workout
Goblet squat-3X5X 35
Russian kettle bell swing- 22X7X 35
Evening workout
goblet squat-3X5X 35
Russian kettle bell swing-16 X7X 35
Sharon- (((hugs))) i'm sorry for what you are going through! We are all here for you! Beautiful girls!
Lisa- glad that you finally made it home!
KarenVa- Olivia is so darn cute! What a doll! Thanks for the smile today.
Beth- i'm glad that your husband is home and that his surgery went well. Hopefully you will be able to find a chair that will be comfortable for him to sit in.
Rye- walking is a great exercise! Too bad about your bike! I think my husband would be picking me up in the evening as well.
Mary from Arizona
What is the name of your group and how do I join? Tammy from AZ.0 -
Tammy- welcome to our group! If you are you talking about the kettle bell workout? There really isn't a group. Some of the ladies on here were interested in the program that I follow. You can hop in and join us. If you want more information you can send me a message and I will respond to you personally. I notice you are from Arizona as well! I just moved here.
Mary from Arizona0 -
Thanks Mary.....I tried finding the group to join no luck...what is it listed as?0
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