WOMEN AGES 50+ FOR JUNE 2023
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Anniesquats100 wrote: »Good morning ladies!
Does anyone do interval training? Where you do a minute of really intense exercise in between rest periods of less intense exercise? I'm curious about how to time them. The internet is full of how many seconds of this and that, but I can't figure out how to operate a stopwatch/phone/watch while I'm in the intense phase. It takes me five seconds to get out my phone and wake it up to check the time. Am I missing the secret?
Annie in Delaware
1. Use a watch ... like on your wrist where you can glance at the time.
2. Workout with someone and get them to time you.
3. Set your phone up to beep at intervals.
When I raced (as a cyclist), I did intervals once or twice a week as part of my training.
It's a good way to get faster but it, ideally, requires a relatively long reasonably flat stretch so that you can ride hard for the minute or whatever, then ride easy for 2 or 3 minutes, then ride hard again. In this part of the world, I don't have the luxury of a relatively long reasonably flat stretch.
So the next best thing are hill repeats. And hills, I have in abundance.
Machka in Oz0 -
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June Exercise
Met walking goal ...
Met stair climbing goal of 355 flights of stairs to climb to the top of Mt Wellington. (20 stairs/flight, up & down, plus landings)
I climbed 359 flights.
2022 Monthly June
Walking/Running Distance (km): 67.7
Walking/Running Time (min): 846.3
Cycling Distance (km): 112.2
Cycling Time (min): 373.9
Flights Stairs Climbed Number: 359.0
Flights Stairs Climbed Time (min): 258.5
Rowing Distance (km): 3.1
Rowing Time (min): 18.6
Other Distance: 0.0
Other Time: 20.0
Totals
Total Distance (km): 183.0
Total Distance (miles): 113.7
Total Time (min): 1517.2
Total Time (hr): 25:17:12
Machka in Oz3 -
We are starting our walk today at 6an, it’s 68 right now. Everyone will have their wet wets on from the get go and I’ll be taking the pouch for chi chi spa just in case, also take extra water.supposed to b 77 by the time we get back 2 hours later. Buckle up kids4
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I have weighed myself first thing in the morning and last thing at night almost daily since 2009. This is always a reminder to me that once my weight was too high and I don't ever want to go back to that. I don't let daily fluctuations upset me. I just continue with my healthy plan. If I eat at a restaurant or eat any of the few high sodium foods we have in the house, I notice a weight gain that goes away after a few days. What is important to me is the daily behaviour habits that I set for myself--glasses of water, sticking to food plan, steps walked, exercise bike time, visiting MFP, and a few others. I have a certain amount of control over my behaviour and no control over the scale. It's a lot like saying that I have control over how I treat other people, but no control over how they treat me. I think I'm dealing with an emotional hangover which comes after excesses of emotion. It will go away, but I feel the tension now. As we get closer to the day we can buy our next car, there are many things to think about but nothing that can be done until the friend who's buying the car gets her money to give to us. Waiting patiently takes a lot more emotional energy than actually doing something. Fortunately, I've known myself long enough to know what strategies to use to walk through these times. Yesterday I took my friend to the eye doctor for her treatment for macular degeneration. This happens every six weeks. The treatment takes 60-90 minutes so it doesn't make sense to drive home and come back. Yesterday I dropped her off, went to the library where I had some books on hold, and came back to the eye center and used my time to write an email. Other days, I've used the time to make a phone call or listen to an audio book or read the book on my kindle app. This is the friend who is buying our car. She will also drive us to Seattle to the car dealer to get the car we choose on the internet. Today is the day my walking friend and I line dance together for 75 minutes. We do the same dances all the time so it's all dancing without any need for instruction or walking through the steps. Jake does housework or looks at cars on the internet while we dance wo he is able to enjoy the music. Today's lunch (the meal we plan and eat together) will be two eggs scrambled with chopped onion served with two small flour tortillas and salsa. Life is good. Barbie in NW WA
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Anniesquats100 wrote: »Good morning ladies!
Does anyone do interval training? Where you do a minute of really intense exercise in between rest periods of less intense exercise? I'm curious about how to time them. The internet is full of how many seconds of this and that, but I can't figure out how to operate a stopwatch/phone/watch while I'm in the intense phase. It takes me five seconds to get out my phone and wake it up to check the time. Am I missing the secret?
Annie in Delaware
1. Use a watch ... like on your wrist where you can glance at the time.
2. Workout with someone and get them to time you.
3. Set your phone up to beep at intervals.
When I raced (as a cyclist), I did intervals once or twice a week as part of my training.
It's a good way to get faster but it, ideally, requires a relatively long reasonably flat stretch so that you can ride hard for the minute or whatever, then ride easy for 2 or 3 minutes, then ride hard again. In this part of the world, I don't have the luxury of a relatively long reasonably flat stretch.
So the next best thing are hill repeats. And hills, I have in abundance.
Machka in Oz
I just played around with the stopwatch and timer associated with the clock on my Android phone.
I can set up a series of timers to go off one after another. So I could set one for 1 minute, the next for 3 minutes, the next for 1 minute, the next for 3 minutes, etc. Then the timer makes a noise and you'd know what to do next.
M in Oz1 -
This was a very long week - 5 days of work, plus medical appointments, plus evening meetings. I was struggling to get through today (Friday).
This morning, I went to see my GP.
My elbow is not broken.
However, there is deep bone bruising and maybe a torn ligament (small tear).
So the advice is:
Rest.
Light movement.
Compression sleeve.
Painkillers.
And it will likely take 3-4 weeks to heal.
It's cool, rainy and dark here ... but then, it's winter. On the bright side, we have 5 extra minutes of daylight since the darkest point of the year.
Machka in Oz
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June 2023 Happiness
1. Decide to look for what’s good every day this month.
2. Say positive things in your conversations with others.
3. Re-frame a worry and try to find a helpful way to think about it.
4. Take a photo of something that brings you joy and share it.
5. Think of 3 things you’re grateful for and write them down.
6. Get out into green space and feel the joy that nature brings.
7. Do something healthy that makes you feel good.
8. Find joy in music: sing, play, dance, listen or share.
9. Ask a friend what made them happy recently.
10. Bring joy to others by doing something kind for them.
11. Eat good food that makes you happy and really savor it.
12. Write a gratitude letter to thank someone.
13. Take a light-hearted approach. Choose to see the funny side.
14. Share a happy memory with someone who means a lot to you.
15. Look for something to be thankful for where you least expect it.
16. Speak to others in a warm and friendly manner.
17. Take time to notice things that you find beautiful.
18. Look for something good in a difficult situation.
19. Get outside and find the joy in being active.
20. Rediscover and enjoy a fun childhood activity.
21. Send a positive note to a friend who needs encouragement.
22. Watch something funny and enjoy how it feels to laugh.
23. Create a playlist of uplifting songs to listen to.
24. Bring to mind a favorite memory you feel grateful for.
25. Show your appreciation to people who are helping others
26. Make time to do something playful just for the fun of it.
27. Be kind to you. Do something that brings you joy.
28. Notice how positive emotions are contagious among people.
29. Share a friendly smile with people you see today.
30. Make a list of the joys in your life and keep adding to it.
RVRita
1. Decide to look for what’s good every day this month.
I have been enjoying coding during the first 2 days of the month. That's been really good.
Also the 25 flights of stairs a day.
2. Say positive things in your conversations with others.
Chatted with a work friend about our gardens first thing this morning.
Smiled and thanked people as usual.
BTW - thanking the bus driver at the end of a trip is a thing here.
3. Re-frame a worry and try to find a helpful way to think about it.
Where do I even start? A single worry?
There are so many worries rumbling away in the background but I try not to think about them or dwell on them.
I try to focus on the good days or even good moments.
4. Take a photo of something that brings you joy and share it.
https://www.flickr.com/photos/machka-bb/
5. Think of 3 things you’re grateful for and write them down.
My job. The place we live. My husband. Our cat. Oops, that's 4.
6. Get out into green space and feel the joy that nature brings.
Every day!
But this week has been wintery so I haven't walked far at lunch.
7. Do something healthy that makes you feel good.
Climb, climb, climb, climb! This week I have climbed 109 flights of 20 stairs.
Plus walking.
8. Find joy in music: sing, play, dance, listen or share.
I listen to ABC Classic at work ... classical and related music. This week, the 10 am - 1 pm program has been featuring George Gershwin and I have been loving it!
9. Ask a friend what made them happy recently.
My husband and his bees and garden and bicycles.
10. Bring joy to others by doing something kind for them.
Told a kid I liked his sunglasses?
Told a friend that he was welcome to come cycling with us.
11. Eat good food that makes you happy and really savor it.
I was so hungry by the time we got back after the bicycle ride, just about any food would have made me happy. I started with popcorn.
12. Write a gratitude letter to thank someone.
I don't write letters. Emails ... but not letters.
13. Take a light-hearted approach. Choose to see the funny side.
I often just have to laugh.
14. Share a happy memory with someone who means a lot to you.
I'll share it with you.
Back in 2008, I lived with my parents (as a home base) and sort of lived in Edmonton as well, while going to the University of Alberta.
During that time, my father and I cycled together a lot ... and I am so glad that we had a few years then to cycle together a lot.
One of the places we'd go a few times a year is out to the Nordegg area.
I miss cycling with my father.
And I miss cycling that road. Of all the roads I've ridden around the world, it's my favourite.
Even seeing it in photos brings a smile to my face.
https://www.flickr.com/photos/machka-bb/albums/72157605871338498
15. Look for something to be thankful for where you least expect it.
Thankful that our trip logistics went well despite several challenges such as one of our booked accommodations suddenly cancelling on us the day before we were meant to be there. We found a good alternative.
16. Speak to others in a warm and friendly manner.
Mostly.
17. Take time to notice things that you find beautiful.
So many beautiful things which we hadn't seen in a long time.
18. Look for something good in a difficult situation.
As mentioned, we were able to find alternate accommodation which was quite nice. And we were able to have a great dinner in a place we've been to once before.
19. Get outside and find the joy in being active.
I love being outside and active!
20. Rediscover and enjoy a fun childhood activity.
Cycling.
21. Send a positive note to a friend who needs encouragement.
22. Watch something funny and enjoy how it feels to laugh.
I don't laugh. But we did watch The Concierge.
23. Create a playlist of uplifting songs to listen to.
As mentioned in an earlier post, I have hundreds of CDs which I've ripped to various devices so I can listen to what I want, when I want.
24. Bring to mind a favourite memory you feel grateful for.
My memories ... good and occasionally not so good ... are here: https://www.flickr.com/photos/machka-bb/
I am thankful for the last time we were able to visit Canada, 6 years ago.
https://www.flickr.com/photos/machka-bb/albums/72157682899188730
25. Show your appreciation to people who are helping others
Made a donation
26. Make time to do something playful just for the fun of it.
Browsing around shops at lunch?
27. Be kind to you. Do something that brings you joy.
More browsing around shops at lunch?
28. Notice how positive emotions are contagious among people.
I like passing on smiles to sales staff in shops.
29. Share a friendly smile with people you see today.
As above!
30. Make a list of the joys in your life and keep adding to it.
My husband
My cat
My job
My bicycles
My exercise equipment
The music I play
My chair at home
My fuzzy slippers on a cold evening
Pens
Machka in Oz
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Tracey and Machka thanks! I see that I could program intervals on my phone. I also looked at smart watches, but I'm not ready for that. I don't understand what most of the functions do. I also found a gymboss interval timer for around twenty bucks. That looks simple enough for me. Amazing how many devices are out there!
So I can use my phone to go high intensity on my bike, and see if I like it enough to buy a timer. I suppose I should try both high resistance and high speed. Or maybe a combination. Plenty of opportunity for progress.
Meanwhile weigh-in was down a tenth of a pound. Too much salt yesterday. So I expect a big loss next week!
Annie in Delaware1 -
Annie - I haven't got one but I think there are interval timer apps.
When I was timing myself with kettlebells, I bought myself a very easy to read watch with a big red second hand. I'm still wearing it and love it, because it is so easy to see in bad light.
I just propped it up nearby where I could see it.
WiFi has been terrible today. 😑
I painted Orcas this morning and still had time for a quick flower painting! Sorry can't send pics.
We did Pasa Doble this afternoon, which was exceedingly hilarious and extremely hard work. I danced with an old chap who was quite good. I was terrible. But I enjoyed myself.
This morning's line dancing was fast and furious.
Later we have choir. We are doing Mamma Mia now.
Love Heather, heading to Gerainger Fjord.x2 -
Kim: Thank you for referring me to the Starbucks page. I will take a look. Pumpernickel bread might have more fiber.
PIPCD: Great going completing 25 miles outside on the bike. Chispa must have enjoyed the walk.
RVRita: I am so sorry that your DS is having problems. He is in my thoughts. Hope you have a good session with the therapist.
Katla: Hope the air quality improves. So happy you saw a hummingbird.
Michele: Body Doubling is when a group of people get together on zoom and agree to do various tasks for an hour...break away and do the tasks and then come back and touch base together for 10 minutes.
Laitt: I enjoyed the pictures of your walking views.
Flea: The Mayan cave sounds interesting.
Heather: DH is doing well to be hiking up a mountain.
Rebecca: Hope you enjoyed the Dairy Queen Shakes.
Barbie: Hope you and your friend enjoyed the line dancing.
Well not much planned this week end. I will go to a WW class tomorrow morning and then maybe do the elliptical at the gym. I will bring lunch to a friend and then do a meditation class in the evening. I haven't thought about Sunday much. The weather is starting to get humid here so I will be inside the next couple of months.
Best,
Rosemarie from Georgia
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Anniesquats100 wrote: »Good morning ladies!
Does anyone do interval training? Where you do a minute of really intense exercise in between rest periods of less intense exercise? I'm curious about how to time them. The internet is full of how many seconds of this and that, but I can't figure out how to operate a stopwatch/phone/watch while I'm in the intense phase. It takes me five seconds to get out my phone and wake it up to check the time. Am I missing the secret?
Annie in Delaware
I just do a count in my head. It doesn’t have to be stopwatch accurate 😝 I count elephants 😝
As children we were taught 1 elephant, 2 elephants, 3 elephants etc as an approximation for seconds.3 -
TerriRichardson112 wrote: »Anniesquats100 wrote: »Good morning ladies!
Does anyone do interval training? Where you do a minute of really intense exercise in between rest periods of less intense exercise? I'm curious about how to time them. The internet is full of how many seconds of this and that, but I can't figure out how to operate a stopwatch/phone/watch while I'm in the intense phase. It takes me five seconds to get out my phone and wake it up to check the time. Am I missing the secret?
Annie in Delaware
I just do a count in my head. It doesn’t have to be stopwatch accurate 😝 I count elephants 😝
As children we were taught 1 elephant, 2 elephants, 3 elephants etc as an approximation for seconds.
Lol we were taught 1 Mississippi 2 Mississippi 3 Mississippi.
Flea, currently in Punta Gorda.4 -
OregonMother wrote: »TerriRichardson112 wrote: »Anniesquats100 wrote: »Good morning ladies!
Does anyone do interval training? Where you do a minute of really intense exercise in between rest periods of less intense exercise? I'm curious about how to time them. The internet is full of how many seconds of this and that, but I can't figure out how to operate a stopwatch/phone/watch while I'm in the intense phase. It takes me five seconds to get out my phone and wake it up to check the time. Am I missing the secret?
Annie in Delaware
I just do a count in my head. It doesn’t have to be stopwatch accurate 😝 I count elephants 😝
As children we were taught 1 elephant, 2 elephants, 3 elephants etc as an approximation for seconds.
Lol we were taught 1 Mississippi 2 Mississippi 3 Mississippi.
Flea, currently in Punta Gorda.
I was taught 1 one thousand, 2 one thousand, 3 one thousand ...
But when I am cycling down the road as hard as I can for a minute, I have trouble counting in my head. The blood is in my legs.
M in Oz4 -
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I’ll read and catch up later. I received the letter from my doctor!
Machka - we did 1 one thousand too.10 -
Yay Tracey! Make a copy!
Annie in Delaware1 -
Ok ladies here is a couple of chuckles for the day..
My lovely cousin made scones and had me over and gave me an adorable picture of me and my great aunt and my mom when i was young,will get a picture of that for you..
But here is a picture of us 3 im sitting in the hanging chair,last time I sat in it I was 13 ,50 yrs ago lol and my cousins Rich and Kate
Going to take a little snooze now.8 -
So today we got paid. We will go to the commissary again to see if it has power. I want to buy the bag of "Everything" salad. It has just enough cabbage and kale so it lasts longer than a garden salad. I just can't quite eat a head of lettuce quick enough to warrant buying one, so we buy the bags. Those too can get watery if you forget about them.
I love my fish tacos with the everything salad. I just turn it into coleslaw. A splash of ACV, relish, salt &pepper, Old Bay, mayo, sourcream, and some Truvia its a spoonful of heaven. I mix it in a covered bowl and shake it. Then sometimes I add a wee bit more ACV. I only make up enough for my fish tacos. I usually have 3. I use taco sized tortillas and warm them with a slice of pepper jack cheese. Tat is my glue for the fish to stay put.😁
I wish eldest son would find out where he is going next. I know the Navy has its own time schedule for things but...sighs.... I know there is no rushing these things.
Today is buying veggies, dairy and some frozen items. I seem to always buy white mushrooms, tomatoes, hummus, a great avocado, but I will buy some broccoli too. I will saute' with mushrooms. When I was down at sisters she used canned mushrooms. While good in a pinch, fresh mushrooms are so much sweeter. Especially when you saute' them with sweet onions. I don't have to play the math game today, while shopping, but I do try to reign it in a bit.
Enjoy the Friday ladies! Hugs!
Rebecca
Whidbey
Wa4 -
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