WOMEN AGES 50+ FOR OCTOBER 2023
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LisaInArkansas wrote: »Lanette - Regarding how, how many, how fast, etc. with light weights, I would never advise that many repetitions. The thought of 30 to 40 reps with any weight disturbs me as I've never met a human being who can maintain safe weight manipulation consistently with that many repetitions. By 20, you're sliding around the edges and getting sloppy. That's why you take a break, reset your mind, then do another clean set.
You must always keep in mind that no matter what weight you're working with, you're also working joints, bursae, cartilage, etc., that are hinging those muscles. In older people, those joints may already be worn or arthritic. I would never use more than 15 repetitions, no matter what you're working with in terms of weight. I tend to work 12 reps. Once you can lift the weight 12 repetitions, then you add a second set and don't go past three sets. If you can easily do three sets, you can start increasing your weight.
Growing muscles is seldom a problem for women unless you're into bodybuilding, you're just trying to get your strength to where you want it, so working to fatigue is always the goal with strength building.
I would also suggest that you not do the same exact weightlifting every day. Give your muscles a day in between at least to repair. I would also change up the lifts you're doing from one session to the next to prevent wear and injury. So resistance bands on Tuesday and free weights on Thursday, and body-weight exercise on Saturday, like crunches, plies, squats, lunges, and so on. Cardio and walking should be on the days in between, and one full rest day a week.
All this is advice, not instruction. Someone else noted that the best exercise or eating program is the one that you'll stick to... and you know what my most-noted advice is - start small and add small increments. You're just trying to be a little better than the time before...
Good luck with whatever you try, dear heart!
Later,
Love,
Lisa
Lisa - thank you so very, very much! That's exactly the info I was looking for. I thought the 30 to 40 reps sounded like way too much to do at one time. I wish the video would have been clearer on breaking it up as you said and as SWSY instructs. I knew I didn't want to risk injury.
When I was doing well several years ago before a frozen shoulder and surgery sidelined me, I was pretty devoted to three times a week and I was very happy with that and felt strong. Looking forward to being there again, however long it takes - that ZOE video said 8 to 12 weeks and as I recall, that's about right - I was reaching my max on the free weights and ankle weights.
And if it takes longer, so be it.
Thanks again -
Lanette
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SophieRosieMom wrote: »Lisa If it takes longer, so be it.
Thanks again -
Lanette
You're so welcome! I get frustrated too with the whole x number of reps and sets that these fitness gurus put up... For your own sake, start on one day, and work with your weights or resistance band, or crunches, whatever you choose, up to 12 repetitions. If the muscles you used aren't fatigued, take a few moments, then do as many more up to 12, and up to three sets. The speed at which you do them is up to you - at the lighter weights, I do mine fairly rapidly, but the heavier they get, the slower I get in order to control the weight and keep the movement clean and clear, not sloppy or wobbly.
What you're doing is making a baseline for yourself. If that third repetition of lifting five pounds is hard to lift, and the muscle is fatigued, then stop! The next time, do four if you can, then five, and build up to that three sets, 12 reps, then add another pound or two. People bail into these things all guns blazing with these arbitrary numbers and they injure themselves, so they stop, and it is so frustrating. The ambition is NOT to be in pain...
OK, down off my soapbox, and Machka will probably have better advice and more resources.
Off to bed...
Lisa in aR6 -
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Cycled 20.22 km today.
Machka in Oz
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☘️0
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Pleased with myself today.
I am often a complete wreck when my gadgets go wrong. Last night my phone kept lighting up every minute or so. Restarted it a couple of times, googled it, tried what they said, no luck. Plugged it in for recharging at bedtime and it seems to have stopped for now.
This morning I was excited to listen to some of the podcasts I missed while we were away. No sound.
No sound on anything. Only phone call sound. Tried and tried, restarted, somehow pressed something eventually that brought the sound back. Hooray! Put the phone down and it went off again. Spied a media button and saw it was on headphone mode. Couldn't get it to switch. Decided to see if I could hear through headphones, and I could. Remembered that when I take headphones out the phone automatically stops the media and then I can restart it in phone mode. So took it out and in and out. Success!!!
I have a feeling that my phone is getting a bit old and prone to errors. I haven't got the money to replace it, so I hope it limps along for a bit.
Anyway, for this computer phobic person, I count this morning a triumph.
Heather UK xxxxxxxx where it is pouring with rain.9 -
(((Rosemarie)))0
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Good morning ladies!
Heather good job getting your phone working!
Rosemarie grief counseling sounds like a great idea, as long as it's not too expensive. You won't have a lot of time to get personal at an hour a month. But it might be just the support you need, especially as the dark days approach. I wonder how the licensing works overseas like that. Be careful, my friend.
Lanette, I have had personal trainers and got a lot of encouragement from them, but not much else. I think my old bum knee keeps me on the borderline between personal trainer and physical therapy. Plus I don't read my body very well, and trainers couldn't help with that. I wanted to learn a standard routine, and they like to switch it up. I need help counting (ADHD) but one of them felt that was too tedious for her, or something like that. Like any service, it helps to have a clear idea of what you want, and to ask for it upfront. Some trainers will be a good fit, others are poor. Good luck!
I had the meeting for my mom. We scheduled another meeting two weeks out, and will discuss discharge then. So my instinct was right, she's not ready and I'm not ready, but we are both looking forward. I talked to the social worker, and got some names and brochures. And I talked to my aunt, who has a home health aide and a home physical therapist for my uncle. He also has an emergency call button on a neck lanyard, and that was something they recommend for mom. And I texted with my sister.
The big decision is whether to get a stair lift or try to get her strong enough to climb stairs. My sister and I agree that she can get strong enough, and the activity will help her overall. So we are leaning in that direction.
Meanwhile, I ate well yesterday, and did 30 minutes of yoga. Yay!
Have a great day! 😊
Annie in Delaware
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Rosemarie sending lots of hugs. I get to crying sometimes, also. Yesterday was one of those days.
My sister went back to Alaska and will return for her next round of tests in February. I went for my routine teeth cleaning and the next to the back molar needs to be extracted because one of the two long roots is cracked. I felt so alone with the problem and wished I had my DH to talk with and decide what to do. I need the tooth extracted but not sure what next. I'm leaning toward an implant but that is expensive. The tooth roots are long and extend almost to the sinus area and could cause sinus infections if I leave the space open. I don't have dental insurance so whatever I decide will be my personal expense. I do have an emergency fund set up for stuff like this because I know the roof and lawn mower ( and other things ) are past their expected useful life. I have time to think about this. The tooth will be extracted on Monday and then the infection around the root needs to heal before anything can be done.
Barbie, Annie is a cutie. Lucky gal to be adopted by you and Jake. Not sure what I would do without my Ella. Yesterday I talked the tooth problem over with her as we walked. She is a great listener. Ha!!
Betsy in NW WA
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Tracey - Was thinking about you during a bout of sleeplessness last night--hope your cousin's son's surgery was done and he's on his way to healing. Tough time for your family. Don't forget to take care of yourself while you're helping your family, too.
Betsy - I've shared more than one problem with Egg. The difference between Ella and Egg is that Ella probably has every confidence in you that you will resolve the issue well. Egg tends to look at me with one eyebrow up... She's pretty skeptical about most things.
Dental issues are always a pain, both literally and figuratively. And being alone, even with Ella and Egg there, tends to make it easier to overthink everything. Don't forget we're always in your pocket! Everything I'm seeing says you'll have six to ten weeks of healing after the extraction before you need to get an implant, and that it is a choice and your decision. Once it's gone, do you think the bottom teeth are going to move into that space? Is its absence affecting how you chew? Does its absence bother you in terms of how you see yourself? It's all choices... but you do have time to decide.
Annie - Pleased that you also have time to make decisions about what's next for your mom and that you're back to eating well and treating yourself well again with the yoga.
Heather - Well done on continuing to resolve and then successfully resolving the tech issue without panicking! Not always easy.
Machka - You look so serene in that picture. Glad you have the time and energy for the long rides that make you so happy.
And... the latest Levi sighting, playing in the warm Hawaii rain...
Later, y'all,
Hope it's a good weekend for everyone...
Love,
Lisa in AR
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I woke up super early this morning. 2 loads of laundry done, now waiting for the sky to lighten up so I can open the chicken coop door and feed the shop kitty. Walking with my neighbor at 8.
Rosemarie - I hope that grief counselor is helpful to you. Sometimes I am moved to tears due to frustration over getting tasks done around here or just not knowing what to do next. That feeling of helplessness. Somewhat in the dark over some of this mechanical/plumbing/electrical and frustrated by heavy lifting/moving stuff that DH once could do. I'm going to have to hire done or ask a friend or neighbor for help. I need to keep remembering - people are GLAD to help.
Betsy - you and I seem to be sharing the same brain. I too have big ticket $$ items coming up sooner or later and am constantly re-prioritizing the emergency fund. Roof and lawn mower are on mine too. Might be next year, might be several. But eventually and I'm hoping nothing too big crops up in the meantime. I also asked for my DH's advice yesterday, several times. Didn't get a clear answer so asked Rosie the Schnauzer what she thought, lol. Good luck with the tooth. Hoping your sis does well over the next few months.
Heather - good job with the phone. A nice feeling of accomplishment.
Barbie - I bet your Annie is keeping everyone busy. When you get a chance - I'm curious her background. Age? She has such a sweet face and that light cream color is appealing. Do you know if there's some lab in there?
Annie - sounds like a productive meeting for you yesterday regarding your mom. So glad you were able to touch base with the social worker and sounds like your Aunt has good resources as well.
Smart Meter: I received a notice from the power company they are going to swap out the old old meters for much fancier ones - "smart" meters even though they are shying away from calling them that. Usage is measured through the power line, no more monthly meter reader.
Sounds like there are pro's and con's. They'll be able to immediately pinpoint if there's an outage to the exact location of a tree that has fallen on a powerline, for example. So the crews can start repair quickly. But some folks are afraid the power company's intent is to charge a higher rate for usage during "peak hours."
Do any of you have those types of meters and experience the higher rates at times? Things to be aware of?
Make it a good weekend, ladies!
Lanette
SW WA State4 -
2023 Optimistic October
Word of the Year: appreciate—Today I appreciate what a flyswatter can do.Meditation: daily. 20/31 (82%(started Feb)(94%,100%, 74%, 93%,100%,100%)
Recommended exercise: cardio 5 days 30 min 20/23
Strength all muscles 2 x 0/8 a week
Flexible (yoga, stretching) /8 a week 10 min
Balance 5 days 10 min /20
Foods to avoid:
Barley
Bell peppers
Chicken
Clam
Egg white
Eggplant
Ginger
Rye
Wheat
Winter squash
1. cut back drinking and limit to 2 days a week. 0/8–(300%,100%,100%). 68 days SOBER!
2. Average 7,000 steps a week. 7819, 7203, 7906,(7,700,100%-9851,100%-9526,100%-9,559,100%, -8347,100%—7465,100%—6328,90%—6059,87%—6458,92%)
3. Update budget every 2 weeks 2/2 (800%)
4. Contact close family every week (4x) 215/208—(733%) should be 189 by November 1)
5. Contact Donat and sibs once a month (8x)74/94 (800%)
6. Weigh less last day of month compared to first until I reach 140. Start at 178.6,176,174.2,173.4,175.4,174,175.6,173.4, 172.2 (600%)
7. Develop a journaling practice by aiming to journal at least 5 days a week. 18/33 (681%,100,100)
8. Read 12 books at least this year. 44/12
(100%)
9. Pay off credit card debt by January 2024 by making monthly payments to NDR/Reach Financial 10/12—(1000%)
10. Continue building emergency fund at SLFCU (min$25 a month)$25+$25+$71+700+25+25 +25+25 (1000%)
11. April started putting 4% on income in savings. 700,200,200, 107, 157,0,0
500%)
January Met —100%
February met —-90%
March met met —-90%
April met——86.36%
May met——-89%
June met—-99%
July met — met 81%
August met—met 99%
September met——99%
October met —
November met—
December met—
1.Write down three things you can look forward to this month. 1. Another month of sobriety 2. Cooler weather 3. Decorating for Halloween19. Identify one of your positive qualities that will be helpful in the future. I think my tenacity will always be helpful to me and others.
2. Find something to be optimistic about (even if it’s a difficult time). I am optimistic about cooler weather.
3. Take a small step to a goal that really matters to you. I need to call my uncle.
4. Start the day with the most important thing on your to-do-list. Updating this list and My Fitness Pal.
5. Be a realistic optimist. See life as it is but focus on what’s good. I usually hope for the best but prepare for the worst. I think this counts!
6. Remind yourself that things can change for the better. No matter how bad you think it is, it can always get worse. So enjoy life no matter where you are, or what you are doing, or your circumstances.
7. Look for the good in people around you today. I can do this if I try. This was not difficult to do with visitors. Employees were a different matter!
8. Make some progress on a project or task you’ve been avoiding. I need to clean the cabinets out. I am planning to start today. Didn’t happen.
9. Share an important goal with someone you trust. did not do this.
10. Take time to reflect on what you have accomplished recently. I have accomplished coloring pages, making doctor appointments, calming my nerves by taking some actions I never tried before, and more.
11. Avoid blaming yourself or others. Find a helpful way forward. This is hard for me.
12. Look out for positive news and reasons to be cheerful today. With everything going on around me and in me this will be hard, but I will pay attention to good news.
13. Ask for help to overcome an obstacle you are facing. The obstacles I have cannot be solved by me, but by family members.
14. Do something constructive to improve a difficult situation. I will have to think on this. I posted pictures of the eclipse that happened here on the Friends Group FB page, and sent some pics to my son and grandson.
15. Thank yourself for achieving the things you often take for granted. I got up in a thankful mood today so I should be able to do this. The eclipse yesterday couldn’t have gone better.
16. Put down your to-list and do something fun or uplifting. I will color, walk, and meditate-all things that are fun and uplifting to me.
17. Take a small step toward a positive change you want to see in society. Teaching adults computer use provides a positive change in my community.
18. Set hopeful, but realistic goals for the days ahead. My biggest hope for the near future is a holiday without depression and ‘drama’ caused by my family.
20. Find joy in tackling a task you’ve put off for some time. This will have to wait as I am not feeling too good today. Fall cold.
21. Let go of the expectations of others and focus on what matters to you. I have been working on this, so this will be in progress for a while.22. Share a hopeful quote, picture, or video with a friend or colleague
23. Recognize that you have a choice of what to prioritize.
24. Write down three specific things that have gone well recently.
25. You can’t do everything! What are three priorities right now?
26. Find a new prospective on a problem you face.
27. Be kind to yourself today. Remember progress takes time.
28. Ask yourself ‘will this still matter a year from now?’
29. Plan a fun or exciting activity to look forward to.
30. Identify three things that give you hope for the future.
31. Set a goal that brings a sense of purpose for the coming month.
RVRita , Roswell, NM
“There is no need for me to accept blame for another person’s irrational actions. I will deal with my own shortcomings.” ALANON’s One Day at a Time.3 -
I was really surprised the picture unfolded without ripping! It was in a box in the storage unit for over 7 years=extreme heat, cold, some humidity too. This was in 1974 when heart worm was just beginning to be a problem. Still after all these years in that area! My friend on the left, Sandy, lived on a farm and belonged to 4-H, I was there to help. Funny how seeing a picture brings back memories of your youth!
Fitness Trainer I used one when I joined a gym in CT. There was 3 free sessions then they pushed you to buy the plan. I didn’t want the plan, especially since the last free one, the trainer pushed me to over-use my arms to the point where I couldn’t do anything but type for a week! They hurt way more than just muscle fatigue.
weights/muscle building It seems I cannot use weights for arm exercises as it triggers my tendinitis. So I was wondering, do you ‘pros’ think that bands would be easier on tendinitis? I have been considering getting a set, but worry they will just sit by the side after a few uses due to pain.
RVRita4 -
Time to get your Nachos on! Today is national Nacho day. Enjoy!!
RVRita3 -
Lanette ... adding to the personal trainer discussion. I had one for a couple of years when my son wanted someone to go to the gym with him. We did the "3 free" but then signed up on a plan with a man who turned out to be very, very good. He had experience with older clients and had some limited physical therapy background which was what I needed due to my knees. While I discontinued after a while due to cost (and I thought I could do it on my own) was that form was more important than speed or number of repetitions. He would shake his head watching the "gym rats" lift heavy weights fast ... telling me their form was all wrong.
Rosemarie ... show yourself some grace. There is no right or wrong when it comes to grief. It's been 2-1/2 years since my son died and a year since my dad died ... I cried in the shower this morning. Truth be told, I could cry every day if I let myself.
Barbara ... I loved the photo of Annie on Jake's shoulder!
Lisa ... that Levi is gonna be a heartbreaker someday ...
There were more I wanted to comment on ... rats!
I've been recommitting to the regimen that I know works for me ... giving my body a break from food for 19 hours and only eating in a 5 hour period of time. It helps my sleep and my aches and pains. I've been focusing on the hours this week ... will need to focus more on the quality of my food choices moving forward.
Beth near Buffalo
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There is a billboard by the road on the way to town from a funeral company that says "Give them nothing to worry about". Their focus is to pre pay a funeral so the expense won't be a problem for your heirs. As the discussion here has shown, there is a lot more to the end of life of one's loved ones than the cost of the funeral. That cost can be avoided by connecting with Medcure and letting everyone memorialize privately. The real issues are the ones that are being talked about here regarding endless and overwhelming grief. My personal questions all have to do with the paperwork and documents that are involved. I settled my mother's estate with the help of Jake and an attorney and it was still an endless and painful process. The crazy puppy world with new joys and frustrations is continuing here. We are delighted to have Annie with us and willing to do the work and have our lives disrupted. Barbie in NW WA 6
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Read through. Again.
My cousin’s son’s surgery was cancelled again yesterday. They did take him down to the OR this morning at 8. His friend laid in the hallway down there for 3 hours before surgery. His surgery should be 4-5 hours. We will be going to the hospital in a couple of hours to be there when he comes back to his room.
In the meantime I finished another session of classes this week. I struggled to complete my assignments but did it and finished with an 89.5 final grade. I’m ok with that, it was a tough week.
Will update when I know more.
Tracey in Edmonton11 -
4384380
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I have read and read over the last 4 days and finally caught up! Just can't remember all I would love to comment on.
Rebecca ~ Bet your soup was delicious! I bookmark What Does Your Food Look Like and think you should put some of your photos on that. I think it's under Recipes.
Barbie ~ Annie looks so sweet and I know she is a blessing to you both.
Tracey ~ You are doing a great job taking these classes!
AnnMarie ~ Crying is an expected thing when you lose a loved one! You stood by your husband all the way to the end and made his end of life bearable! Hope the grief counselor helps but know that we are all with you going through this.
Exercise ~ Over the years I participated in Richard Simmons classes, Jazzercise, Australian Body Works for Women, and aerobic classes. I walked my hound dog all over the neighborhoods around us. When my knees both got bad, I gave up most of this. Now due to a lot of weight gain and lack of exercise, I feel like a flabby old lady. Just being honest!
Joy ~ Your floors look so pretty. That was a lot of hard work but you will love having it done.
I felt a bit accomplished this week! I cleaned out 3 kitchen drawers, worked to get my large pressure cooker working again, and was able to get my son come to move some stuff around in the basement and knock down a huge bird nest that was in the gutters on the back porch. I have been trying to dust the ceiling fans (we have 4 going most of the time) and really need to clean the one in the kitchen.
Carol in GA
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Lanette, Annie is supposedly lab and Dachshund. 4
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Hidee Ho ladies
You would be proud of me ,I set up the new Wifi last night ,had to set up the Verizon Router and then get everything hooked up.. most everything is set up..just have to work on my Alexa in the living room.and my second t.v.
Rainy and yucky today..6 -
SophieRosieMom wrote: »Smart Meter: I received a notice from the power company they are going to swap out the old old meters for much fancier ones - "smart" meters even though they are shying away from calling them that. Usage is measured through the power line, no more monthly meter reader.
Sounds like there are pro's and con's. They'll be able to immediately pinpoint if there's an outage to the exact location of a tree that has fallen on a powerline, for example. So the crews can start repair quickly. But some folks are afraid the power company's intent is to charge a higher rate for usage during "peak hours."
Do any of you have those types of meters and experience the higher rates at times? Things to be aware of?
Make it a good weekend, ladies!
Lanette
SW WA State
We have one - ours was converted a few months ago. We can watch our usage online and the corresponding cost. So we can pick times to use more or less power.
My husband finds it fascinating.
And I think our power costs have dropped.
Machka in Oz
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SophieRosieMom wrote: »Question of the day: Have any of you ever used a personal trainer? If so, would you mind telling about your experience - are you still utilizing what you were taught?
Lanette
Yes and yes.
I also trained to be a fitness trainer ... took all the courses, and did some practical work in a couple gyms, but I was also taking my Bachelor of Education at the time, and couldn't fit the number of practical hours in to officially complete the fitness trainer course.
Machka in Oz
Back in the late 1980s/early 1990s, my ex-husband and I were trained by a bodybuilder for a couple years. Evidently, I put on muscle quickly and he wanted me to do the bodybuilder shows, but I was way too shy.
This article explains what I learned from my trainer and from the fitness trainer class quite well.
The basic components of physical fitness, explained
https://www.healthline.com/health/fitness/health-related-components-of-fitness
Machka in Oz2 -
Got a lot of baking stuff sorted and ready for my son and Edie to look at tomorrow. Anything they don't want can go to Freecycle. In the little boxes are 8 divine little tartelette pans. I adore them, but I have probably used them twice in 40 years.
My new bread bin arrived today. I'm in love.
The band is silver colour, not copper as it looks in the photo.
Had a nice long chat with L. She talks about decluttering, but never gets around to it. She can't bear to throw out any of her partner's stuff since he died.
Love you all, Heather UK xxxxxx8 -
Lanette, Annie is supposedly lab and Dachshund.
Barbie - that sounds like a neat combo. I could see a little hound in her. How big will she get- do they know? The Dachshund might keep her on the smaller side. I see dogs with Dachshund in their lineage and it seems to be a nice mix.
Lanette3 -
☘️0
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If you're not fond of snakes, don't look at the image in the spoiler. It's actually a snakeskin. Corey found it wrapped around a couple of the items on the top shelf in his shop, so it can only have been in there for a few weeks since he was in there last. It's about five feet long. I nearly jumped out of my OWN skin when he came walking around the truck holding that thing in his hand. Gleep!
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Lisa - holy moly andy yikes
That gives me the heebie jeebies
Today has been a rough one hip wise.
I did some of the hip physio exercises today and tonight I had to take 3 tylenol to move..and put Voltaren on both hips..
I was reading that when your in menopause that your estrogen is low and your tendons and joints need that estrogen to help it function
Well i don't know what they can do,and im not going to take hormones thats for sure.
But someone has to come up with something.. im trying to walk and do my exercise but it seems the more I do the more it hurts.. sheesh
Ok getting off my cranky corner..
Did get my roomba up and going today lol
At least there is that 😆7 -
Machka - thanks for the Smart meter info. I'm getting excited, I'm like your husband and find this power usage tracking fascinating.
Heather - I think I have the same items you have on your table that need to find a new home as well.
Very nice bread box.
Lisa - what kind of snake left that beautiful skin? Do you have rattlers there?
Lanette
SW WA State2
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