WOMEN AGES 50+ FOR JULY 2021
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Morning, afternoon and evening, all.
Wide awake at 2 a.m., but am finding that is actually the sleeping schedule my body seems to want. If you haven't looked into the phenomenon of first sleep/second sleep, it's interesting. I know I stress a lot less about waking up between 1 and 2 and just doing something relaxing and/or creative, now that I know it can be part of our circadian rhythms.
As we move into August tomorrow, my goals for July were 1. be lighter, 2. stick to a budget, 3. be healthier. Got the first two down; I'm three pounds lighter coming into August. Being healthier... yeah, it's a toss-up. Certain things have gotten tremendously better--my gut for one. However, everything else is falling apart--to the point I was just sobbing last night from sheer frustration and situational depression.
Part of that is because now the knee replacement knee cannot support weight without pain. Something's going on with the tendons around it. Am hoping it will be better by Monday, but if not, need to get hold of the doc.
I would appreciate it if my body would quit falling apart piece by piece.
Later, y'all,
Love,
Lisa9 -
Good morning, girls. Just thought I'd post an update on July and what I've been up to on the health and fitness theme.
Building Healthy Habits - July 2021
Personal Bio
Terri: Female; 76 next birthday; Living in Northern Ireland; married > 55 years; ex Maths teacher; volunteer group leader for U3A (University of the Third Age - lifelong learning charity)
SW: 227 (Mar 2014) (joined MFP Jan 2015)
LW: 142.9 (Jan 2021)
CW: 144.2
GW: Maintaining < 145
Solid Habits -
This is roughly the order in which I developed my solid habits.
I have managed to stick to my goals and maintain for most of July. Navigated our 55th Anniversary with only a minor blip up.Sorta Solid Habits-
1.
2. Weigh/measure portions as accurately as possible: Although I ate mostly very healthy, my portion control was practically nonexistent.
3. Stay under goal I choose to stay under my allotted calories each day, and factor in small treats. I have no forbidden foods. I take the view that a very little of what you fancy does you good and stops feelings of deprivation derailing progress.
4. Balance macros/micros (Daily) I have found a ratio of carbs/protein/fat which works for me, so I stick with it as close to it as I can. I do modify it from time to time.
5. Hydrate adequately
6. Steps > 7500
7. Mindfulness Practice/meditation (morning/evening)
8. Stretch before/after workouts
9. 15+ minutes Cardio > 5 days a week
10. 15+ mins Strength > 5 days a week
11. 15+ mins Flexibility > 5 days a week
12. Active hours > 6
13. Practice self-care
14. Be creative
15. Learn something new
16. Stay up to date with email/mail/accounts (monthly)
Still working on these ones. I have started reading proper books as opposed to just what's on the Internet. Still working on the choosing healthy snacks.
New Habits-
1. Choose healthy snacks
2. 1 > 15 mins Declutter sessions (Daily)
3. Purchase essential items only
4. Read > 1 book from 'to read' pile per month
5. Complete > 1 ongoing craft project per month
At the beginning of July I registered for a free 'tiny habits' starter course on www.tinyhabits.com and used the 'Getting Started' option and the habit recipes to write my new habits. These three habits are now quite solid. I have amended habits #2 and #3 during the month, and started stacking -> extra tiny steps onto them.-
1. After I ... get out of bed each morning. I will ... walk 400 steps
2. After I ... flush and wash. I will ... do
3. After I ... turn on the kettle. I will ... drink a glass of water do 10 high knees -> 20 secs jog on the spot
All in all, I am happy with how far I have come in the last 6 1/2 years. There is still a lot of work to be done, but I am a strong, determined woman, and will continue to improve my lot.
Rome wasn't built in a day.
Life is an ongoing journey where we make our choices and move forward in hopeful expectation. .
THERE ARE NO QUICK FIXES OR SHORTCUTS to achieving permanent change.
REMINDERS: One or two thoughts which keep me on the straight and narrow.- Daily weight fluctuations are normal, and can be as much as 2 lbs a day for no apparent reason.
- A general downward trend is what we are looking for.
- Eating out can cause apparent weight gain because of high sodium levels, but usually goes quickly. Drinking extra water helps with this.
- The human body does not react instantly to what we do to it. Sometimes it can take several days to see results.
- Plateaus are a normal part of the process. The body is consolidating and adapting to your new way of eating/exercising.
- The closer you get to your goal weight, the more difficult it becomes to lose weight, as your body becomes more efficient at using what you feed it.
- When you exercise you build muscle, which takes up less space than fat, so use measurements as well as weight to assess your progress.
- Getting/Staying fit and healthy requires a lifestyle change for most people.
I move into the second half of 2021 in ebullient mood.8 -
Jan-20 ... 304.4 km (189.2 miles) = 32 hours 49 minutesReview ... (Distances include cycling + walking + a bit of rowing)
Mar-15 … 489.8 km (304.3 miles) = 38 hours 4 min
Apr-15 … 491.94 km (305.6 miles) = 43 hours 6 min
May-15 … 361.81 km (224.8 miles) = 35 hours 50 min
Jun-15 … 569.53 km (353.9 miles) = 41 hours 53 min
Jul-15 … 230.7 km (143.35 miles) = 32 hours 45 min
Aug-15 … 211.3 km (131.3 miles) = 28 hours 8 min
Sep-15 … 306.7 km (190.6 miles) = 35 hour 2 min
Oct-15 … 441.82 km (274.5 miles) = 47 hours 43 min
Nov-15 … 660.21 km (410.23 miles) = 60 hours 41 min
Dec-15 … 499.91 km (282.8 miles) = 54 hours 56 min
Jan-16 … 864.79 km (537.35 miles) = 65 hours 36 min
Feb-16 … 470.53 km (292.4 miles) = 40 hours 39 min
Mar-16 … 917.73 km (570.2 miles) = 66 hours 13 min
Apr-16 … 417.83 km (259.6 miles) = 40 hours 23 min
May-16 … 267.09 km (165.9 miles) = 36 hours 10 min
Jun-16 … 552.1 km (343 miles) = 54 hours 48 min
Jul-16 … 709 km (440.5 miles) = 60 hours 41 minutes
Aug-16 … 775.9 km (482.1 miles) = 54 hours 52 minutes
Sep-16 … 371.3 km (230.7 miles) = 32 hours 20 min
Oct-16 … 649 km (403.3 miles) = 49 hours 46 min
Nov-16 … 403 km (250.4 miles) = 52 hours 16 min
Dec-16 … 511.05 km (317.55 miles) = 52 hours 2 min
Jan-17 … 741.9 km (461.0 miles) = 70 hours 3 min
Feb-17 … 600.5 km (373.1 miles) = 57 hours 30 min
Mar-17 … 1113.2 km (691.7 miles) = 78 hours 25 min
Apr-17 … 1181.9 km (734.4 miles) = 76 hours 45 min
May-17 … 426.6 km (265.1 miles) = 39 hours 21 min
Jun-17 … 575.7 km (357.7 miles) = 41 hours 53 min
Jul-17 … 714 km (443.7 miles) = 52 hours 23 min
Aug-17 … 475.8 km (295.6 miles) = 38 hours 41 min
Sep-17 … 455.5 km (283 miles) = 41 hours 25 min
Oct-17 … 647.1 km (402.1 miles) = 57 hours 19 min
Nov-17 … 427.0 km (265.3 miles) = 50 hours 4 min
Dec-17 … 553.5 km (343.9 miles) = 52 hours 12 min
Jan-18 … 590.2 km (366.7 miles) = 57 hours 49 min
Feb-18 … 826.9 km (513.8 miles) = 57 hours 35 min
Mar-18 … 582.01 km (361.6 miles) = 50 hours 11 min
Apr-18 … 176.23 km (109.5 miles) = 29 hours 47 min
May -18 … 167.6 km (104.1 miles) = 29 hours 08 min
June-18 … 349.9 km (217.4 miles) = 36 hours 58 minutes
July-18 ... 324.2 km (201.5 miles) = 24 hours 26 minutes
Aug-18 ... 210.1 km (130.6 miles) = 25 hours 59 minutes
Sep-18 ... 261.7 km (162.6 miles) = 25 hours 11 minutes
Oct-18 ... 230.8 km (143.4 miles) = 30 hours 15 minutes
Nov-18 ... 216.8 km (134.7 miles) = 30 hours 3 minutes
Dec-18 ... 285.2 km (177.2 miles) = 37 hours 49 minutes
Jan-19 ... 241.6 km (150.1 miles) = 27 hours 2 minutes
Feb-19 ... 175.5 km (109 miles) = 19 hours 8 minutes
Mar-19 ... 170.3 km (105.8 miles) = 28 hours 21 minutes
Apr-19 ... 160.3 km (99.6 miles) = 25 hours 4 minutes
May-19 ... 164.0 km (101.9 miles) = 29 hours 10 minutes
Jun-19 ... 246.2 km (153 miles) = 25 hours 40 minutes
Jul-19 ... 217.3 km (135.0 miles) = 33 hours 45 minutes
Aug-19 ... 162.5 km (100.9 miles) = 28 hours 4 minutes
Sep-19 ... 136.0 km (84.5 miles) = 23 hours 10 minutes
Oct-19 ... 196.5 km (122.1 miles) = 31 hours 27 minutes
Nov-19 ... 155.5 km (96.6 miles) = 25 hours 01 minutes
Dec-19 ... 203.7 km (126.6 miles) = 26 hours 54 minutes
Feb-20 ... 248.6 km (154.5 miles) = 34 hours 50 minutes
Mar-20 ... 148.3 km (92.2 miles) = 30 hours 12 minutes
Apr-20 ... 171.9 km (106.8 miles) = 19 hours 28 minutes
May-20 ... 183.7 km (114.1 miles) = 20 hours 49 minutes
Jun-20 ... 130.9 km (81.3 miles) = 18 hours 50 minutes
Jul-20 ... 41.8 km (26 miles) = 9 hours 8 minutes
Aug-20 ...148.9 km (92.5 miles) = 21 hours 43 minutes
Sep-20 ... 119.8 km (74.4 miles) = 23 hours 17 minutes
Oct-20 ... 191.7 km (119.1 miles) = 23 hours 40 minutes
Nov-20 ... 273.0 km (169.6 miles) = 29 hours 16 minutes
Dec-20 ... 216.8 km (134.7 miles) = 21 hours 59 minutes
Jan-21 ... 208.2 km (129.4 miles) = 24 hours 39 minutes
Feb-21 ... 229.6 km (142.7 miles) = 29 hours 01 minutes
Mar-21 ... 259.8 km (161.4 miles) = 30 hours 48 minutes
Apr-21 ... 282.1 km (175.3 miles = 28 hours 42 minutes
May-21 ... 197.9 km (123 miles) = 25 hours 3 minutes
Jun-20 ... 188.2 km (116.9 miles) = 28 hours 5 minutes
Thursday, 1 July 2021 … 2.4 km walking + 0.0 km cycling + 0.0 km rowing + 10 flights of stairs
Friday, 2 July 2021 … 0.0 km walking + 0.0 km cycling + 0.0 km rowing + 0 flights of stairs
Saturday, 3 July 2021 … 0.0 km walking + 0.0 km cycling + 0.0 km rowing + 0 flights of stairs
Sunday, 4 July 2021 … 0.0 km walking + 0.0 km cycling + 0.0 km rowing + 0 flights of stairs
Monday, 5 July 2021 … 2.5 km walking + 0.0 km cycling + 0.0 km rowing + 20 flights of stairs
Tuesday, 6 July 2021 … 3.1 km walking + 0.0 km cycling + 0.0 km rowing + 26 flights of stairs + Pilates
Wednesday, 7 July 2021 … 1.8 km walking + 0.0 km cycling + 0.0 km rowing + 28 flights of stairs
Thursday, 8 July 2021 … 3.9 km walking + 0.0 km cycling + 0.0 km rowing + 31 flights of stairs
Friday, 9 July 2021 … 0.0 km walking + 0.0 km cycling + 0.0 km rowing + 0 flights of stairs
Saturday, 10 July 2021 … 0.0 km walking + 14.3 km cycling + 0.0 km rowing + 0 flights of stairs
Sunday, 11 July 2021 … 0.0 km walking + 17.3 km cycling + 0.0 km rowing + 0 flights of stairs
Monday, 12 July 2021 … 4.5 km walking + 0.0 km cycling + 0.0 km rowing + 29 flights of stairs
Tuesday, 13 July 2021 … 2.8 km walking + 0.0 km cycling + 0.0 km rowing + 28 flights of stairs
Wednesday, 14 July 2021 … 1.8 km walking + 0.0 km cycling + 0.0 km rowing + 27 flights of stairs
Thursday, 15 July 2021 … 1.8 km walking + 0.0 km cycling + 0.0 km rowing + 32 flights of stairs
Friday, 16 July 2021 … 0.0 km walking + 10.4 km cycling + 0.0 km rowing + 0 flights of stairs
Saturday, 17 July 2021 … 6.9 km walking + 0.0 km cycling + 2.1 km rowing + 0 flights of stairs
Sunday, 18 July 2021 … 0.0 km walking + 20.5 km cycling + 0.0 km rowing + 0 flights of stairs
Monday, 19 July 2021 … 7.4 km walking + 0.0 km cycling + 0.0 km rowing + 20 flights of stairs
Tuesday, 20 July 2021 … 1.8 km walking + 13.2 km cycling + 0.0 km rowing + 26 flights of stairs
Wednesday, 21 July 2021 … 5.7 km walking + 0.0 km cycling + 0.0 km rowing + 26 flights of stairs
Thursday, 22 July 2021 … 7.4 km walking + 0.0 km cycling + 0.0 km rowing + 26 flights of stairs
Friday, 23 July 2021 … 2.5 km walking + 0.0 km cycling + 0.0 km rowing + 30 flights of stairs
Saturday, 24 July 2021 … 0.0 km walking + 50.5 km cycling + 0.0 km rowing + 0 flights of stairs
Sunday, 25 July 2021 … 6.4 km walking + 0.0 km cycling + 0.0 km rowing + 0 flights of stairs
Monday, 26 July 2021 … 2.0 km walking + 0.0 km cycling + 0.0 km rowing + 27 flights of stairs
Tuesday, 27 July 2021 … 7.7 km walking + 0.0 km cycling + 0.0 km rowing + 28 flights of stairs
Wednesday, 28 July 2021 … 2.8 km walking + 0.0 km cycling + 1.0 km rowing + 26 flights of stairs
Thursday, 29 July 2021 … 6.0 km walking + 0.0 km cycling + 2.0 km rowing + 23 flights of stairs
Friday, 30 July 2021 … 0.0 km walking + 21.0 km cycling + 0.0 km rowing + 0 flights of stairs
Saturday, 31 July 2021 … 0.0 km walking + 10.7 km cycling + 0.0 km rowing + 0 flights of stairs
2021 Monthly July
Walking/Running Distance (km): 81.0
Walking/Running Time (min): 915.9
Cycling Distance (km): 157.9
Cycling Time (min): 565.0
Flights Stairs Climbed Number: 463.0
Flights Stairs Climbed Time (min): 333.4
Rowing Distance (km): 5.1
Rowing Time (min): 34.5
Other Distance: 0.0
Other Time: 105.0
Totals
Total Distance (km): 244.0
Total Distance (miles): 151.6
Total Time (min): 1953.7
Total Time (hr): 32:33:442 -
Rebecca: I love your food storage arrangements. Congrats on your elder sons next posting. I'm glad it won't affect your living arrangements.
Tracey: Nothing is ever easy when you start doing things about the house. One thing always leads to another. Hope it all works out and you get it done quickly.
Michele: I must've missed something. Why do you need the signs and tables tomorrow.
Annie: Have a brilliant time on your weekend away.
RV Rita: It's so good to see your post being so positive. You are certainly doing lots of things to keep your spirits up.
Allie: There are good videos on YouTube to show you how to crochet. You can pause them while you do it and then rewind if you want to have another look at what they're doing. It is very useful.
Pip: that's quite a record you have there with the jerseys. 👍🏻Well done on the being 1st place among the females so far.
iPad battery is about to run out 😂 back later.
☘️ Terri3 -
Changed to my iPhone 😂 I’m using the microphone because the keys are so small.
Lisa: I agree with you about the circadian Rhythms. We all have a natural rhythm which often asserts itself when we are no longer a martyr to the clock. I hope the knee pain is only temporary. Our bodies do seem to have a tendency to fall apart as we get older.
Barbara: shadow is a clever dog. I hope you can find a bigger cone so that she doesn’t Injure herself anymore.
I am suffering from a slight UTI at the moment so hubby has gone off to the shops for me as I don’t want to go too far from the house.
Our weather has cooled down quite a bit so it’s much pleasanter out. I was beginning to think that it was never going to rain again. But we’ve had a reasonable amount of rain so the garden is looking much happier.
Have a great weekend everybody.
☘️ TerrI2 -
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We are now under a smoke alert. We are getting the smoke from Canada. Only short walks with Drew until Tuesday. Some of my wasp stings flared up yesterday. Today much better. The next time I visit doctor I need to get this in my chart. I want to request an allergy test to wasps too. I have ganined a couple pounds. Smoke is making me less active and I did swell with wasp stings, so I am also retaining fluid. Time to be more mindful in my eating Margaret MN 3
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Terri - Really appreciate your post. I too am feeling better than ever.
Had a terrific Zoom with my son. He was a bit late getting started and I had to remind him, but, once we got on there it was great. He hasn't seen me in nearly two years, though I see him regularly on YouTube.
He has had a health scare recently, which he hadn't told me about, but I think all is OK-ish. Fingers crossed. One of his rescue greyhounds had to be put down in May with a carcinoma. Otherwise, all pretty much OK. We talked about Facebook and Instagram and making YouTube videos. He said he would like to come down in August or September to see me and his brother, so I will have to do some planning. My younger son and family are booked to go to Mallorca, but who knows if they will get there!
All in all, a very good chat.
Love to all and especially those grieving.
Hugs to you Lisa.
Heather UK xxxxxxxx
PS - Rebecca - I had to look up Guam, but now I have educated myself. Sounds wonderful. 4 -
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Lisa- boy do I feel you.. me too if its not one thing its another...
First night with the Cpap and I did 7 hrs which I think is pretty good..im sure it will take a bit of getting used to..
Im always a planner,so trying to figure out what i will need to pack for the cottage.. so this week will do that and clean my car out..4 -
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Heading off to the granddaughter's softball tournaments today. Hoping for a little less haze, but at least the temps are reasonable. Will wear a mask just for the air quality issues and hopefully be able to stay most of the day.
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Lisa, I listened to a podcast recently about second sleep. I do something like that. I wake up sometime after midnight to walk the dogs because one of them can't wait all night to pee in the morning. We all get to pee and have a snack. Then I tuck them in and get back in bed and read a book on the Kindle app on my phone and go back to sleep after awhile. I've done this every night for the several years since we got Bessie.Allie, I want to echo what Terri said about watching YouTube videos to help you learn to crochet. You can do it. It takes time but will be very satisfying. Barbie in NW WA 3
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My elder son has made great progress in losing weight after his health scare. 28 lbs in 2 months! Plus he is drinking a lot less beer. Cycling a lot.
Tonight's Hairy Bikers Paella was heaven. I didn’t have any mussels, but the rest of it was the same. It's from their first dieters cook book. I use three recipes from there, but I haven't cooked the Paella for a couple of years.
DH has cricket tomorrow. I'm debating whether to go over to see the family because we need to talk about my elder son 's visit.They got back from Scotland today after staying with my ex. I'm curious.
Going to try a German crime drama tonight. See what it's like.
Love Heather UK xxxxxxxx2 -
Did 10 Minute Solution Carb Burner DVD then went for my walk. The plan for tomorrow is a Yoga for Weight Loss DVD (unless I change my mind)
Not going to log today since we have the pool party. Will just be careful about what I eat, but I do know that I’ll have some of the cake and probably try things that others brought.
Lisa – when WILL it all end???? ((HUG))
Terri – we’re having a pool party for the Newcomers today. The signs are so that people will know where the bathroom/changing room is and which can to use for recycling and which for trash. Things like that.
Was pretty hot and humid yesterday so I didn’t go for either of my walks. Actually, I got home too late from the gym to go for my morning walk. Could that be why I saw a slight increase?
Heather – your son’s health scare, I hope it wasn’t anything real serious
Allie – I’m a planner, too. When we’re going to go somewhere, I usually start getting things put aside that I’ll need to pack a few days ahead of time, sometimes even a week or more depending how long we'll be gone. I’ve watched uTube videos and learned quite a lot. You can, too.
Minicooper – good luck to your granddaughter
Getting ready for the pool party
Michele NC
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Barbara, the Southern Oregon Coastie AHMOD thanks on your nice comments on my part of the pantry. The pantry doors for my husbands and sons food is crazy. The person that designed the cabinets was a canner most likely. Here is what I had to work with!
Both top and bottom open up to shelving behind. I have areas that are main meals, pastas, salads, lunches for husband, Asian foods, Mexican foods. The day I fill that is a day I have bought WAY too many foods!
House sitting his LEGO works, lol! I found out that all of this isn't happening until January, so he has time to pack and organize. We are on the lease, its just my son is the one that has the rent money taken out automatically from his account. We have never liked doing that. That might change.
💖 Rebecca
Whidbey
Washington
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Thanks Terri, its nice to organize my food, because I feel like its that one thing I can control. Eating is that one thing that is essential, but I choose what I eat. Its been years since I have eaten a Lean Cuisine, or other frozen product.
Yesterday, I put a spoonful of bacon drippings, a handful of roughly cut up yellow onions, some kielbasa sausages, a handful of baby potatoes, and a sizeable hunk of cabbage. I put water in after I sauteed for a bit. Added a tsp of chicken paste, some cayenne pepper, and turmeric. It was awesome! So better than frozen crap.😁🙃
Rebecca
Whidbey
Washington3 -
I always seem to be behind. I’ve skimmed the posts but sure I missed something.
Do any of you pay for the premium version of MFP? I’m curious to know if you would recommend it and why you like (or dislike) it. I saw where it would track net carbs, which could be helpful. What I’d really like it to do is only track added sugar and not the naturally occurring sugar in fruits and veggies. That’s probably too much to ask, huh?
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I put pictures of my projects in the spoiler. There is one of my mesquite pods drying in my trunk, my essential oil notebook that has lessons and recipes in it, my oil case, my critter shelf with the troll I made at the end, and my newest knitting project will be an Afghan made of leftover yarn.
Still reading self-help books. Reading one about being married to an alcoholic, the Silva mind control method, I always have the Bible going ( I have read over 4 versions so far), and one just for fun I got signed by the author at the UFO festival.
I just keep this in mind all the time as a mantra: “ I can’t change or control anyone else but myself”. So why should I dwell on it.
RvRita
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I am at son's and he has central air plus the house has been shut up so little smoke here. Our home does not have central air and DH likes to leave windows open. At night windows are closed and runnning an air purifer I bought a few years ago. I notice difference and am glad I have it. I think they would be hard to find right now given our air quality.
I plan tp take car in after this gets better and get air and cabin filter changed. It looks foggy outside that is how bad it is.5 -
Banana--I have seen at the dermatologist office, hats and shirts to wear in the sun that are light weight and cover.
Allie--Sending Hugs and prayers!
Tracey--I think metal stress can wear a person down, more then physical sometimes.
Annie--Pray your weekend turns out to be relaxing and fun.
Well working today and then this evening going to watch our newest granddaughter, Nevaeh for a couple hours. She is almost 7 weeks old and I am looking forward to cuddles. Yesterday took 13 year old DGD shopping for a new outfit for school. She did really good, knows what she likes and that is good.
Blessings, Vicki GRAND ISLAND NE 3 -
Rita, no wiser words ever spoken. Great mantra!💖🙏. I appreciate and admire your strength.
Rebecca
Whidbey
Washington1 -
Stats for the day-
Walk w/family- 2hrs 20min 6sec, 177elev, 3.44ap, 84ahr, 105mhr, 8.06mi= 753c
Strava app = 976c
Zwift home spin bike- 14.54min, 44elev, 187aw, 64arpm, 123ahr, 146mhr, 5.55mi= 134c
Zwift app- 160c
Total cal 8871 -
Got a call from the vet regarding the results of Yogi’s bloodwork. It all started when we went to the new vet to make an appointment to get his teeth cleaned. Because they put him under they do a blood check to make sure they are not going to have any issues. Apparently His numbers for kidney disease had given them concern. He has never shown any signs of anything. They put him on a prescription diet. This is the second time they have done bloodwork. This time nothing as far as the numbers have really changed, they haven’t increased which is good. BUT she gave us the okay to make him an appointment to get his teeth cleaned which is great. He will b on the prescription food diet for the rest of his life tho. Will call Monday to get an appointment to get his teefers cleaned. My 7-1/2 yr old is a champ.7
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It's time for the new thread for August. Here is the link:
https://community.myfitnesspal.com/en/discussion/10839838/women-ages-50-for-august-2021/p1?new=11
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